See you should be a man, breakfast can be as rich as possible, protein needs to ensure that Chinese food can be mixed with meat and vegetables, box lunch is better than rice, and he is the fattest person. Eat less for dinner, oatmeal and eggs, fruit is the best!
Exercise, I think time is tight in the morning. You can do some stretching, leg lifting and strength exercises, which not only saves time but also helps to refresh yourself. The main thing is that it is easier to stick to it. It's not easy to get up when winter comes. The temperature outside is very low in the morning, which is not suitable for exercise. Have a rest if you have a cold. You can do aerobic exercise at night. American abdominal ripper is very good, and can exercise all over the body, giving consideration to flexibility and muscles. Youku has it as soon as it is searched, which is convenient and practical.
Persistence is the only way to see the effect. The plan is too strict to stick to. The simpler, the more integrated into life. I wish you success in losing weight! !