The subject must understand the principle of fat reduction. First, fitness does not mean that you can lose weight. Second, strengthening exercise is not a good choice to lose weight. Third, we still have to have dinner. It is best not to use vegetables, fruits and salads instead. The best exercise to lose weight is to insist on aerobic exercise for more than 30 minutes, because oxygen is necessary to reduce fat. Strenuous exercise and anaerobic exercise consume more glucose and water, but less fat. It is best to eat dinner honestly during weight loss, with meat, vegetables and rice. Don't just rely on vegetables and fruits instead of dinner. Because although the metabolism is low at night, there is still basic metabolism and a small amount of exercise to consume calories, and staple food can provide most of the calories, ensuring that we will not lose control of our appetite because of excessive hunger before going to bed, leading to overeating before going to bed or serious rebound after losing weight. We can appropriately reduce the intake of staple food, increase the intake of whole grain food and vegetables, and replace livestock meat with fish, shrimp and poultry meat.

It is best not to add more salad dressing to vegetable salad. Salad sauce is rich in oil. If you don't pay attention to putting too much, you will consume more calories and oil, which is not conducive to losing weight. You can choose more oil and vinegar salad dressing, which is much less calorie than salad dressing containing egg yolk cream. It is best not to put more than 20g of salad dressing in a meal. It is better to dip it in salad dressing than to put it all in and stir it evenly.