Four small ways to make your diet and exercise complete and lose weight quickly 1, breakfast: be sure to eat well. Every day 1 eggs, cereal+milk. Good for the gastrointestinal tract. You can spend 5 minutes doing abdominal compressions before breakfast. Lunch: 8 minutes full, you can add meat and vegetables. Eat a fruit after meals 1 hour. Dinner: 5 minutes full, preferably staple food+vegetables, absolutely no meat. If you don't get enough exercise and want to lose weight, you must control your dinner. You will succeed if you control it, otherwise you will only get fatter and fatter. If you are hungry at night, you can chew fruit. Never have soup for dinner. If yes, please drink water and cook vegetables. If you eat meat, the one without legs is the best (fish), followed by two legs (chicken, duck) and the one with four legs is the worst (pork). But rabbit meat is an exception. You can eat meat if you want. 2, vegetables: try to eat cucumber, wax gourd, rape, spinach, bean sprouts, celery, which have a certain weight loss effect. Fruits: apples, strawberries, lemons, oranges and grapefruit all have the function of losing weight. Staple food: Try to eat rice at night, especially pasta. Eat these fruits when you are hungry at night. 3. Do some proper exercise every day to match the diet. Moderate exercise reduces appetite and increases the rate of fat burning. You can choose walking, jogging, skipping and other ways to exercise, or you can turn a hula hoop! If you can't jump rope at home or in the office, you can choose to jump in place. The general exercise time is about 30 minutes, but it varies from person to person. You must step by step, and don't rush for success. Remember, do some stretching exercises after running, or find a chest-high place, leg press. The method is to put your toes on your face and pat your calves at the same time. The purpose of doing this is to stretch and relax the muscles of your calf, not in blocks, but in strips, which will look thin! Then lean sideways, put your head in your hands and press your waist. In medicine, I know that you use Bitter Melon Ye He Capsule, which is a pure Chinese medicine with very mild nature and good weight loss effect. You can also use them together, which will get twice the result with half the effort.