Eat high-protein foods every morning, such as eggs, oatmeal, and whole-wheat bread

Pair it with a serving of fruit, such as an apple or banana

Drink green or black tea without added sugar or milk

Eat foods containing protein and fiber at noon every day, such as chicken breast, fish, and tofu

Serve with a green salad or vegetable stir-fry

Try to avoid deep-fried or high-fat foods when preparing meals

Limit carbohydrate intake each night, such as a small amount of rice, noodles or whole wheat bread

Serve with a side of lean meat or fish

Eat small amounts of fresh vegetables or salads

Eat a portion of fruit or nuts, such as apples, oranges, and walnuts, in the morning and afternoon

Avoid foods and snacks high in sugar

You can drink light soups in moderation, such as chicken soup or vegetable soup

Perform aerobic exercise 3 to 5 times a week, such as jogging, skipping, swimming

Each session lasts 30 to 45 minutes

Choose an aerobic exercise program that suits you based on your personal abilities and interests

Perform strength training such as weightlifting, push-ups, and squats 2 to 3 times a week

For a full-body workout, do 2 to 3 sets of 10 to 12 reps per muscle group.

You can use your own body weight or assistive equipment such as dumbbells and elastic bands.

Stretch for 5 to 10 minutes before and after each exercise session

Stretch that targets muscles throughout the body, with special emphasis on the legs, back and shoulders

Maintain a certain amount of walking every day, it is recommended to walk 10,000 to 15,000 steps

Try to walk instead of taking the elevator or public transportation

Take a short walk between work or during breaks

Eat a balanced diet, including whole grains, vegetables, fruits, protein and moderate amounts of fat

Avoid eating too much salt, sugar and fatty foods

Pay attention to your daily energy intake and control your overall caloric intake

Keep your water intake at 8 to 10 glasses a day

Drink water or light tea and avoid excessive drinks and sugary drinks

Increase the amount of water you drink according to personal circumstances, such as during exercise or when the temperature is high

Get 7 to 8 hours of good sleep every night

Try to avoid strenuous exercise, caffeinated drinks and electronic devices before bed

Create a comfortable and quiet sleeping environment to ensure adequate rest

Determine a reasonable goal and develop a weight loss and health plan that suits you

Don’t blindly pursue rapid weight loss, but focus on long-term balanced changes.

Try to avoid excessive dieting and excessive exercise, and maintain a moderate and balanced healthy approach