Make full use of aerobic exercise equipment such as treadmills, spinning bikes and elliptical machines in the gym. It is best to exercise for more than 50 minutes at a time and consume about 600 calories. Fat can't be consumed without aerobic exercise. Don't eat anything except egg whites and vegetables within 2 hours after exercise, including fruits, especially watermelon, grapes and other fruits with high sugar content.
Pay attention to your diet and don't eat snacks. Eat 70% full breakfast (half a steamed bread, an egg) and soybean milk; Lunch can only be 80% full (two staple foods or vegetables); Halfway through dinner. If you are too hungry, your blood sugar is very low. It is suggested to replace flour and rice with coarse grains of the same weight, so as to survive hunger.