2. Coarse grains instead of flour and rice, high-calorie and high-sugar foods should not be touched.

Go to the gym six times a week, and each exercise will gradually improve, and each exercise will consume at least 300 calories.

4. Weigh and record after emptying every morning.

The specific diet is as follows:

Breakfast: sugar-free soybean milk+three egg whites (without egg yolk)+cereal/whole wheat bread/cucumber/boiled vegetables.

Lunch: coarse grains (/boiled potatoes and beans/corn/oatmeal/oatmeal bread)+cucumber/tomato/carrot/boiled vegetables+a small portion of fish. Eat only cucumbers and tomatoes when you are full and hungry. Don't eat fruit because of its high sugar content.

Dinner: No, just drink water when you are hungry.

Please adjust your diet according to your own situation. The general principle is low sugar, low salt and low oil, so you must eat basal metabolism.

Some successful examples of reducing fat (Ren Han) can also tell you many ways.