Eat more high-protein things after exercise, because muscles swell and muscle fibers are destroyed after exercise, so eat more high-protein things after exercise, such as milk, beans, eggs (eat protein instead of egg yolk, because egg yolk cholesterol is too high), salt water and fruits. Drink plenty of water and fruit before exercise ... one hour before exercise.
If you want to lose weight, you can ride a spinning bike or run for about an hour. After exercise, you should eat fish, vegetables and potatoes for every meal. There's no oil. It's all for cooking. Don't even put msg if necessary. Because oil, monosodium glutamate and salt themselves do not contain cholesterol. But these substances and water can form cholesterol in the body. After a month, body fat will fade and obvious lines will appear. But I suggest you run according to normal fitness or something, because this method is very harmful and will lead to death. This method only degreases one month before our professional athletes compete.