In terms of diet, you must first know what food will make you fat. In fact, carbohydrates are the important reason for making you fat. Because of the unique diet structure of Asians, carbohydrates are an important part of the diet. The staple foods we usually eat, such as rice, noodles, steamed bread, bread and so on. They are all high-carbon water foods and refined, so basically only starch is left, and other nutrients are very low. Therefore, the distribution of carbohydrates in three meals should be in the shape of an inverted pyramid, which means that breakfast has the highest carbohydrate intake, followed by lunch and dinner. I suggest you drink a cup of whole milk (250ml), oatmeal (50g) and boiled eggs for breakfast. Reduce the intake of lunch staple food (rice and noodles), or replace refined staple food with coarse grains. Eat more dark vegetables (broccoli, beans) and low-sugar and low-calorie fruits (apples, pears, etc. ), eat beef, chicken breast, salmon and other meats in moderation, and supplement protein and fiber to ensure balanced nutrition. You can eat a little vegetable salad with a small amount of beef and chicken breast for dinner, which can not only ensure the nutrition that the human body needs every day, but also won't make you particularly hungry.
In terms of exercise, it is recommended to do aerobic exercise, which is a good way to reduce fat. For example, jogging for 30-45 minutes, combined with the correct fat-reducing diet, can achieve the effect of reducing fat. 30 minutes before exercise, you can try to drink some sports drinks containing tea polyphenols to accelerate fat burning and improve your exercise state.