Get up at seven o'clock in the morning, have a warm breakfast, a cup of soybean milk, a boiled egg and a banana, then go to defecate (this can be done at any time but once a day is best), and then go running for an hour. If southerners have lunch at noon, they can eat white rice and vegetables (less oil). If they are hungry in the afternoon, they can eat fruit (only one) and run bicycles. In the evening, they can cook mung bean soup (not too much mung beans) and drink enough every day. Water quantity (after all, you can drink Lycium barbarum water, so your mouth won't be too tasteless). Don't eat or drink anything for three hours before going to bed, and sleep for eight hours every day (but you must get up at seven in the morning).