Get up at 6 am, wash for half an hour, and then run for an hour. At first, you can jog in small steps. At 7: 30, breakfast is mainly coarse grains and pasta. Pumpkin porridge is best drunk until you are full. At noon, mainly vegetables, less rice, no sweets and high-calorie food, no snacks. Take a nap ten minutes after dinner. Dinner is mainly simple and digestible food, do not eat fried and greasy food, then jog for an hour, it is best to take a bath after sweating. As long as you persist, you will get something. I wish you an early realization of your goal!