You must get up before 7: 30 in the morning. It's a must. You can't be hungry. But don't eat greasy and meat, it is best to eat fruit or whole wheat bread with milk, and it is best to eat 60%. And it is best to get into the habit of defecating in the morning.

The amount of exercise in the morning is not appropriate.

At noon, the food is 90% full. Still don't eat greasy food, but you need to supplement meat in moderation.

5 pm is the best time for exercise. You can appropriately increase the amount of exercise, especially swimming. Don't eat immediately after exercise. Drink more water after rest. First, it can replenish the water lost by exercise. Second, it can occupy the space of the stomach and won't make you eat too much for dinner.

Dinner should be 70% full. Don't eat indigestible and high-calorie foods, such as chocolate beef jerky. Mainly vegetables.

Do some exercise after dinner 1 hour. Look at your own situation. Go to bed before 1 1 at night.

Swimming is the best way to reduce thigh fat. And will not form muscle mass. Can be good for girls' physical plasticity. Men are also suitable.