Reducing fat should be combined with aerobic exercise and anaerobic exercise, and then combined with diet.

Morning: 50g oatmeal +2 egg whites+1 cup of milk.

China people: 100g rice +300g vegetables+100g lean meat (mainly chicken and fish).

Evening: 50g of rice+300g of vegetables+65438g of lean meat (mainly chicken and fish).

Can't eat anything else. If you are hungry, drink boiled water or eat an apple.