Exercise, diet and weight loss plan

Exercise, diet and weight loss plan

Jog once every other day, 1 hour each time, at a speed of 8-9KM/H. A cup of 350ML yogurt + 2 slices of toast + 1-2 eggs in the morning, a small bowl of rice + a plate of vegetables + 200 grams of beef for lunch, 1 tomato/1 apple + 1 cup of milk for dinner, and do not eat after 8pm.

If you feel hungry for a long time, you can have a snack around 4pm and eat some bread or oatmeal. If you are afraid of being hungry at night, go to bed early. Food for three meals can be reasonably replaced.