First of all, eat regularly, from 6: 30 to 8: 00 in the morning, Chinese food111:30, and dinner from 5: 30 to 5: 30. Eat early and digest early, so that you won't have extra energy to turn into fat after rest. Secondly, chew slowly, chew slowly, and control the appetite at about two-thirds of usual. Mainly eat high-protein and low-fat foods, eat more white meat in meat dishes, such as fish, shrimp, chickens and ducks, eat some beef appropriately, eat less pork, eat an egg every day, drink some low-fat milk, and eat some crude fiber in vegetarian dishes. Such as celery, vegetables and cucumbers. In short, it doesn't matter if you eat too many vegetarian dishes. Eat some fruits properly, and don't eat fruits that are too sweet and high in sugar, such as watermelons and grapes. Do not eat animal viscera, do not eat fried puffed food, do not drink beverages, especially cola, tea drinks or orange juice, only drink water. Finally, it is recommended that you run for more than 30 minutes before fitness, sweat a lot to reduce fat and play with equipment.