A weight loss plan is nothing more than diet and exercise. It is suggested to adjust the diet first, wait until it reaches a certain stage (such as after the platform period), and then add exercise to carry out the double fat reduction plan. Because I don't know what your diet is now, I will talk about how most people should adjust their diet. The amount of staple food must be reduced to 2/3. Then, for the types of staple food, try to choose coarse grains with low glycemic index (black rice, buckwheat, vermicelli, konjac, etc. ), which will increase satiety and delay the arrival of hunger. Another is non-staple food. Non-staple food is divided into vegetables and beans. As for vegetables, it is recommended to eat more (choose green leafy vegetables and fungi and algae), while beans and meat must be ingested during weight loss to meet our daily demand for high-quality protein. However, we should pay attention to the choice of appropriate types and the amount of food (try to choose some beans like big tofu or thousands of pieces, etc.) And avoid using some refined products such as dried incense, because these foods will be high in calories; Meat should try to choose fish, shrimp, crab or low-fat and high-protein meat such as beef and chicken) but beans should not be too much every day. Try to keep it at 50-80g；; And the meat is about 50g. In addition, fruit and milk can also be eaten as dinner between meals. Fruit can be 1-2 a day, and milk should be degreased as much as possible, with the amount of 250-300ml a day.