Download one from any APP, Copenhagen cookbook, the cookbook is only 13 days, during which you can eat meat, but there is no staple food at all, and you must eat strictly according to the cookbook. I lost 5- 10 Jin on this thirteen-day date. Buy recipes and buy them in strict accordance with low fat. Take a look at them first. The recipes are very harsh. Drink plenty of water every day, and you can stick to it! If you can't stick to it, or have a dinner party, it's useless and must be strictly observed. /kloc-After 0/3 days, eat more in the morning, eat enough at noon and eat less at night.

Download one from any APP, KEEP, which is a kind of exercise mode that can be exercised at home without equipment at all. Follow it and follow it from K0 without foundation. Do 1 group in the previous month. Start two groups later.

Walk as much as possible on the road and get off work at night. Stick to it every day 10 km. At least 2 liters of water a day. Drink plenty of water and put lemon slices, otherwise it will be harmful. After one month, keep running for half an hour and KEPP for half an hour. Aerobic and anaerobic combination.

Stick to it for three months, and after getting into the habit, you can only exercise 2-3 times a week, but you can't give up. Otherwise it will rebound.

Stick to it for a year, and you can indulge in eating and drinking occasionally.