1. Whole wheat toast, one or two poached eggs.

2. Coarse grains with fried chicken and vegetables (try sweet peppers, zucchini and carrots)

3. Whole wheat cereal or oatmeal with skim milk and fruit (such as bananas)

Of course, the right food mix is not enough-you need to keep enough water during exercise. Don't wait until you are thirsty to drink water, but always replenish water. Fitness instructors in clubs generally require customers to drink at least 450ml of water two hours before exercise, and drink15-20min during exercise175-350ml.

5. Eat a small amount of high-fiber food after exercise.

Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.