Keep jogging or other aerobic exercise for more than half an hour every day. Breakfast should be a staple food, protein. Eat boiled potatoes (as much as possible), a boiled egg, a tomato or cucumber for lunch. Dinner can be eaten except the staple food (including rice, pasta, potatoes, sweet potatoes and all other foods with high starch content). If you are hungry between meals, you can eat fruit. Drink plenty of water to speed up metabolism. Don't drink or eat high-energy snacks (such as sweets or fried foods), especially after 8 pm, autonomic nerve activity will lead to the production of body fat.

In this way, the potatoes for lunch can be safely eaten, most of which are amylopectin, which consumes much more energy than the amylose of rice, and is rich in dietary fiber and vitamins, but it can only be steamed or boiled, not fried and fried.