1: empathise

One of my friends is Long. He looks a bit chubby and very nice. he's always cheerful, but lately he's been
complaining to me about being scrutinized by some people because of his looks and he want to improve
his appearance.

2: define

Currently my problem is to help Long improve his appearance, specifically in terms of weight, he is
currently 89kg and he wants to lose 20kg. This is a pretty common issue these days. So it's not too
difficult to handle.

3: ideas

Weight has a lot to do with eating and physical activities. Long is quite rarely active in sports and often
eats at night, so first it is necessary to start with these two issues.

- Cycling 10km a day and skipping rope 200 times.

- Must participate in at least 1 soccer game a week.
- Do not stay up late and do not eat at night.
- Eat vegetables, protein and reduce starch content.

4. prototype

First, we started the weight loss process with a soccer game on the first day of the week. In the following
days of the week, he will do physical exercises and follow a reasonable diet. We use an app called Fitday
to assist him in doing these things.

5: test

After 1 month of maintaining training and trying, the result is that Long has lost 1kg. This is a positive
signal for the plan this time, but still need to adjust some things. We will bring you good news next time,
stay tuned..