I suggest you change the staple food into coarse grains such as oats, sweet potatoes and corn, and then cancel the fruit at night. Fruits are best at 10 am and 3 pm, and the sugar content is too high. . If you are too greedy, you'd better have a small amount of nuts. . Half an hour's exercise. . I suggest you do Duoyan Zheng aerobics. You can sweat a lot in half an hour. This method is definitely slow to lose weight, but I feel healthy ~ ~