If you need to keep fit and lose weight, you should match it with foods with low calories and comprehensive nutrition. Eating a boiled egg and a small bowl of porridge in the morning is beneficial to protein's absorption and supplement. Eating whole wheat bread with skim milk is also good. Cheese and ham sandwiches are also good. At noon, you can eat some rice with boiled beef slices (without oil) and some fresh boiled vegetables (without oil). Actually, it's a good choice to have some fish and bean products for lunch. If you want something to eat after exercise, you can choose yogurt, bananas, apples and recommended honey lemonade. You can choose spaghetti, steamed rice broth or seafood porridge for lunch. Pay attention to eating 7 points full. As long as you keep running three or four times a week, each time 1 hour or more, you will lose weight even if you eat normally. Of course, it is best not to touch high-fat or high-calorie foods.