If you want to lose weight, oatmeal must be original. Oatmeal is a high-energy food with low energy and high nutrition. Dextran in oatmeal, a healthy ingredient, can reduce blood fat, blood sugar and satiety, so it is a good food for breakfast. Exercise to lose weight, the most important thing is a regular life, effective regular exercise, fasting exercise reduces blood sugar in the body, causing headaches, limb weakness, and even fainting. It's best to exercise one hour after meals, and don't exercise vigorously. It is best to walk, jog or do aerobic exercise. Just like you said, go to the gym at three o'clock in the afternoon, as long as you have regular brunch and lunch. And this habit is very good. As for dinner, you can use fruit instead. Good luck!