You must have breakfast every day. Eggs and milk can be used together, or whole wheat bread can be eaten. Breakfast, eat well and eat well. But don't eat too much. You can have lunch five hours in advance. Eat more vegetarian dishes for lunch, and the ratio of vegetarian dishes is 2 to 8. Just eat until you are 50% full. If you are hungry in the afternoon, eat something, drink a cup of porridge and eat some fruit around 4 o'clock. If you exercise at ordinary times, it depends on your own situation. Running, climbing stairs, doing sports without equipment, of course, you can choose to go to the gym. According to my idea, if you are overweight, don't run long distances, which is not good for your knees. You can lose weight by walking fast, the sooner the better, and stick to it every day, which is easier to implement. Then, drink more water at ordinary times. Don't go on a diet, it will not only be unhealthy, but also rebound, and then you will be tired and you will be unbearable. Don't just eat fruit, rice and pasta can be eaten, but seriously, watch your mouth.