The first week: it is expected to lose 3 ~ 5kg: ① eat three meals a day normally; ② Drink water without eating after 6 pm; 3 quit any snacks, milk tea and desserts; 4 drink water before eating to enhance satiety.

The second week: it is expected to lose 5~7 kg: ① Eat normally at brunch, eat little or nothing at dinner, ② Drink eight glasses of water every day, ③ lose visceral fat and lose weight rapidly, ④ eat more fruits and fresh vegetables.

The third week: it is expected to lose 4~6 kg: ① Eat only eggs and milk for breakfast; 2 Eat more protein, vegetables and milk for lunch; ③ Exercise for at least half an hour every day, skipping rope, brisk walking or running; ④ Stretch your legs after going to bed.

The fourth week: it is expected to lose 2~6 kg: ① Fat is greatly reduced and food intake is getting smaller and smaller; 2 The diet is the same as the previous three weeks, and it is no problem to eat an indulgent meal occasionally; 3 insist on soaking feet with hot water at night to improve metabolism; ④ Stick to skipping rope 2000 times a night.