Scientific weight loss must start with improving lifestyle, that is, controlling diet, increasing exercise and persisting for a long time. In terms of diet, vegetables (oil-free) are the main ones; A small amount of meat (lean meat or fish and shrimp, 1 two), eggs (1 egg white) and milk (half a catty of low-fat milk); Strictly control the staple food, mainly porridge and coarse grains, and limit each meal to a small bowl (1 dry weight); Strictly control edible oil; Small amount of fruit (200g, equivalent to 1 medium apple); Quit snacks, drinks, nuts, alcohol, etc. Drink more water. If these dietary requirements are hard to remember, they can be simply summarized as "eat less (all food) than now 1/3". Exercise is more important. Walk 1.5 thousand steps or jog for 40 minutes every day (or other equivalent exercise).