Add:
1, drink a glass of milk every morning and evening (don't drink milk on an empty stomach in the morning, and it's best to drink milk half an hour after dinner at night, and don't eat too much at dinner, which is your usual 1).
2. Eat some soybeans in moderation every day, which contains a lot of calcium and protein.
3. One hour before going to bed every day, jump 60 times, the higher the jump, the better, then jump rope for half an hour and jump on one leg in turn. 10 minutes after the jump.
4. leg press, press 60 times on each leg until the leg feels sore. Be careful not to hurt the ligament.
5. Stretch 40 times after leg press.
Step 6 sleep
7. Get up in the morning and repeat actions 5 and 6.
8. Sleep 8 hours every night. No matter how busy you are, you can't be less than 7 hours.
Lose weight:
You should have lunch every day, the amount you eat is 2/3 of the usual amount, and then eat 1 of the usual amount for dinner, so that the effect of losing weight will be better.
I hope it helps you ~