Hello, you should develop good eating habits in your daily life: 1. You must eat one egg (duck eggs and goose eggs can be used instead) (no more than one egg per day)+a small amount of pasta+soybean milk (recommended soybean milk) or milk. You can also eat some vegetable bags. 2. Eat a small amount of food+some light vegetables+a small amount of meat (shrimp or fish or chicken) for lunch. 3. Dinner is basically the same as noon: a small amount of food or corn porridge+some light vegetables (eat some fruit after dinner).

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4. Avoid eating all snacks and things high in sugar, fat and oil, such as chocolate, fried chicken, instant noodles, soda, peanuts, beer, cakes, KFC and McDonald's.

5. Eat as many vegetables as possible during weight loss. Although you can eat more fruits, you'd better not eat them, because the sugar is too high.

6. No matter whether you eat high calorie or low calorie, enough is enough, so that you won't strain your meat.

7. If you are fat, it is strongly recommended to do some healthy exercise that can make you sweat (jogging, skipping rope and cycling must last for more than 40 minutes).

8. Half an hour after dinner every day, you can sit down and do aerobic exercise, jog for more than 30 minutes, and play badminton during the day, preferably three times a week. Playing badminton too often. It's easy to make your arms muscular.