It is not recommended that you eat apples only in the morning and at noon. If you eat too few calories, your body will eat too much protein. Although you will lose weight, as soon as you resume your diet, your weight will rebound immediately.

It is suggested that cycling should be changed to brisk walking every day, and then breakfast and lunch should be normal. You can skip the staple food for dinner and replace the saved staple food with the same amount of vegetables. It is best to double the riding distance on weekends, so that you can steadily lose 2KG of fat every month. Although it is slow, it should not rebound.

It is necessary to adjust the diet structure to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.