To lose fat, you need to adjust your diet. Generally, you need to reduce the consumption of carbohydrate (staple food) and oil, so blindly reducing the consumption of food will cause the body fat, water and lean body mass to decrease together. Therefore, reducing the intake of carbohydrates and oils and increasing the intake of protein are the solutions to ensure lean body mass and water loss. Protein powder is a special food that provides high protein and nutrition, so you can arrange to eat it whenever you want to increase protein, such as after getting up, between meals, before training, after training and before going to bed. If you exercise, before and after training is the best choice.