Because of your bad habits, your body's metabolism is disordered. Eat breakfast, lunch and dinner at 6-9 am on time. When people's metabolism is at its peak, it is recommended to eat foods with high protein and low calorie, such as egg white, milk and whole wheat bread, which will make you feel full and have low calories. At noon, you can eat high-calorie food normally, such as fried food, cola, hot pot and dinner. It is recommended to abstain from alcohol and drink yogurt or fruits and vegetables after 9 pm. Well, if you drink a bottle of beer a day, our efforts to exercise and control our diet will be in vain. Rest will ensure rest, thus forming good eating and rest habits. Our metabolic system will gradually return to normal. Our fat reduction plan will get twice the result with half the effort. Diet plan (reference): eat less and eat more, and slow down the eating speed. Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, and 2 pieces of whole wheat bread. Two proteins 10: 00, a banana lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or oil-free), appropriate amount of fruit 15: 00, juice and a cup of dinner1. Fruits with moderate weight loss vegetables: cucumber, tomato, celery, leek, cabbage and lettuce. Fruits with weight loss: apples, oranges and peaches. Body-building foods: coarse-grain boiled potatoes, corn and oatmeal, apples, oranges, peach-flavored juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk). Note: Don't eat more beef, mutton and pork. You can eat some fish and chicken (peeled) seafood properly. Drink less drinks: 8-9 glasses of water (more than 2000 ml) every day, such as carbonated drinks and orange juice.