Diet:

1. 1 breakfast: a: porridge+boiled eggs+vegetables with little oil; B: oatmeal+milk+boiled eggs;

1.2 lunch: A: 1 bowl of rice+tomato and egg soup+vegetable with little oil+stewed lean beef; B: 1 bowl of rice+stewed chicken breast/leg skin+less rape; C: 1 bowl of rice+1 stewed fish+cucumber scrambled eggs+vegetables with little oil;

1.3 dinner: A: 0.5 bowl of rice+boiled broccoli+apples; B: 0.3 bowl of rice+boiled corn+less oily vegetables; C 0.3 bowl of rice+steamed sweet potato+less oily vegetables+small portions of boiled chicken breast;

1.4 snacks, fruits and snacks: none;

Exercise:

2. 1 morning: 5:00-6:00, warm up 15 minutes, run 1 hour, stretch 15 minutes, take a shower and have breakfast;

2.2 Evening: 30 minutes after dinner, and walk for 0.5 hour;

2.3 Intermittent: running 1 day, rest 1 day, and walking on rest days increased to 1 hour;

2.4 Others: indoor yoga for 30 minutes to 60 minutes due to running obstacles or discomfort or weather reasons;

Personal examples are expected to lose weight in 2 months 15 to 30 kg, and anemia or hypotension may occur. Eat sweets and take pills.