1, get up and drink warm water or light honey water, and be sure to eat breakfast. Recommended 1 slice of whole wheat bread+1 boiled egg+1 packet of skim milk.

2, eat seven points full at lunch. Carbohydrates must be eaten, but the amount should be controlled. 1-2 is better; Meat should be mainly beef, chicken, fish and shrimp. The most important thing is that no matter what food you eat, you must pay attention to less oil and salt, and don't eat fried food.

Don't eat carbohydrates, meat, sweets and greasy things for dinner. You can have dinner until you are full for five minutes. Don't eat for 5 hours before going to bed.

4, staying up late, is the enemy of diet control, absolutely can not eat. If you are really hungry, you can drink sugar-free soybean milk and eat raw cucumbers and tomatoes. Do not eat fruit. Most fruits are high in sugar, not just litchi and longan.

5. All drinks (except mineral water) can't be drunk. All bottled drinks in China, attention, all of them! It is always high in sugar. Unless you squeeze your own juice, you should give up all drinks during weight loss.

Motion element:

Exercise is the key to reducing fat, so you must keep exercising. Jogging, skipping rope and swimming are all good exercises. However, we should pay attention to the following points: each exercise time should not be less than 30 minutes; Exercise at least 3 times a week; Do not eat before and after exercise 1 hour; Don't sit down and drink water immediately after exercise, at least half an hour later.