Don't drink any drinks (including sugar water)

Don't eat any snacks.

Eat more vegetables and proper chicken, fish, beef and pork.

You can eat full, but you must eat when you are full.

5 65438+ 0.5 hours of exercise every day, you can run, walk fast, jump rope and so on.

Exercise can be divided into two periods: noon and evening (I am noon and evening).

The exercise at noon can be aerobic exercise, that is, running, and you can do muscle exercise, sit-ups or push-ups for half an hour at night.

The most important point is that I lost weight 13 kg after two months, without any discomfort, hunger and unhealthy abdominal muscles, which became more and more obvious with Man.