1, control the heat, and the required heat for one day is 1500 calories.

2, balanced nutrition, daily intake of grains, fruits, vegetables, lean meat, dairy products, etc.

3, insist on exercise, four times a week for more than 30 minutes of exercise.

You can refer to 1 and 2, and adopt the method of fast food, with normal diet for 5 days and light diet for 2 days.