1. Reduce the intake of carbohydrates, such as rice and steamed bread, and increase the intake of coarse grains. Coarse grains are rich in dietary fiber, which can promote gastrointestinal peristalsis and better digestion.

2. Reduce the intake of fat and increase the intake of high-quality protein, such as: eat less fried food and eat less fat to reduce the intake of fat; Eat more fish, soybeans and their products, which are rich in high-quality protein.

3. Eat more vegetables and fruits: Vegetables and fruits are rich in dietary fiber and vitamins. Eating apples before meals can increase satiety, thus reducing the intake of staple food and non-staple food. Eating apples after meals will increase energy intake, thus increasing fat. In addition, you can eat three-point full dinner, rich breakfast and eat well.

4. Take proper amount of milk and dairy products every day to ensure protein's intake.

Exercise:

Do more aerobic exercise, such as jogging, swimming and playing badminton. As long as you exercise correctly and reasonably, you won't grow muscles.

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