Gain muscle and lose fat in two aspects: diet and exercise. In diet, controlling diet and eating less are two different things. Diet control is to eat enough, but eat healthy food until you are full. Breakfast, modern medicine and nutrition all know that salt (that is, sodium ion) can cause obesity and high blood pressure. Although I don't know if drinking salt water will lose weight, it is not recommended. For lunch, if possible, I suggest you take sweet potato as the staple food. Although fruit is rich in fiber and vitamins, the fructose provided by fruit can't satisfy hunger, and it will make you hungry easily. And compared with vegetables, fruits generally have a lot of sugar. A so-called common sense should be corrected here. Actually, sugar makes people fat. Normal amount of fat won't make people fat. Many people think that you don't need to eat oil to lose weight. Actually, sugar is the key. Of course, eating too much fat will make you fat. In short, in terms of diet, try to choose some healthy foods according to your own conditions. Usually these foods are characterized by bad taste and easy satiety. Haha ╮ (╯ ▽ ╰) ╭ If you want to keep a good record of your daily diet and calories, I recommend myfitnesspal. . . . . . In sports, what most students call playing basketball is actually playing basketball. NBA players spend a lot of time training physical fitness and muscles, and real confrontation practice is only part of it. Go to the basketball court and play basketball with others. Even if you play 10 hour every day, you can't train endurance, explosiveness, muscles, and jumping ability. It's really hard to say about sports. I don't know what training conditions you have or what genre you are. . . Let me just talk about myself. I train myself and train my muscles six days a week. Distribute training to different periods of the day. I can do one-handed handstand without enough strength. I don't know how you are so confident. I train according to the prisoner's physical fitness.