I also invited my personal trainer to work out. He told me that if I exercise for about 2 hours in the afternoon, I must not eat at night. If you want to lose weight, you must not eat pork, try to eat less beef, take chicken as the basic meat, and then eat more sea fish and shrimp. Choose one or two kinds of chicken, fish and shrimp and at least two kinds of vegetables at night. It's best to boil it in water instead of frying it in oil, and have a small bowl of rice. Usually chew a cucumber or tomato, eat a few slices of bread half an hour before exercise in the afternoon, and sometimes add some sugar. (Don't mention KFC, one ice cream is equivalent to five hours on the treadmill ~ ~ ~ ~ ~ Anyway, it's best not to think about oily things). This is what my coach said. I hope it will help you a little. "