Your misunderstanding is that you ate too much dinner. In fact, eating too much for dinner is the easiest way to gain meat, and breakfast and lunch should be moderate (pay attention to nutrition for breakfast! ) But dinner must be small. Don't be afraid of being hungry. If you are too hungry to sleep at night, drink a glass of milk and go to bed at once. Do you still do more anaerobic exercises, such as lifting the bell? Skipping rope belongs to anaerobic exercise, and it is best to take a short walk for half an hour after meals to prevent fat from accumulating.