Breakfast: a bowl of porridge, 2 boiled eggs (yolk removed);

Noon: half a bowl of rice+half a boiled corn, two boiled eggs (egg yolk removed), a small portion of boiled broccoli, and a small portion of boiled chicken breast;

Dinner: half a bowl of rice+1 apple, 2 boiled eggs (yolk removed), a small portion of boiled broccoli, and a small portion of boiled chicken breast;

No midnight snack and snacks.

65438+ 0 hour after dinner, start walking for 30 minutes, then start running for 30 to 60 minutes after 30 minutes, and get enough sleep.

If you feel uncomfortable, stop immediately. After all, your intake is less and your exercise is more.