Keep your mouth shut: three meals a day are normal, mainly high in protein, low in fat and low in calories. Eat more beans, bean products, fish and chicken, not fried, spicy, high in salt and sugar. Keep the nutrition needed for daily exercise!

Separate your legs: don't exercise more or less every day, just about 2 hours. First do aerobic exercise for more than 40 minutes (swimming, skipping, running and cycling must be more than 40 minutes, so that fat will start to burn by itself)-then do anaerobic exercise (abdominal muscles mainly do abdominal rolling exercises, you can download app or search online for the keywords "how to practice abdominal muscles" and "abdominal tears"-finally, don't stop and pull muscles to relax every part. After exercise, you can take a fitness supplement, which is often called protein powder, to repair the muscles damaged during exercise. Remember: thin people only supplement muscle powder, fat people supplement protein whey. If you don't know how to eat or what to eat, you can look at pqfitness. Post a photo for you.