First of all, talk about the formula of diet income and sports expenditure:

Intake is greater than expenditure = weight gain

Intake less than expenditure = dilution

Income equals expenditure = constant.

I can give you some advice about your problem. Self-study is a lifelong benefit;

The first diet, you must first understand nutrition, know what to eat and how to eat so as not to get fat. It is recommended to eat low-calorie food for dinner and try not to eat for four hours before going to bed. Attached below is a food calorimeter to record what you often eat.

In the second exercise, you are learning kinematics. Your coach says you exercise for half an hour. Is he a fitness instructor? Not a driving school coach? For a person who wants to lose fat, half an hour's exercise is basically not feasible, because aerobic exercise will gradually consume fat after 30 minutes, and 50 minutes is the best. aerobic exercise

If you understand this, then you will know how to eat and exercise every meal.