I suggest you read the book Sleep Slimming, which comes from the most rigorous German diet. The simplest but least rebounding, the most incredible but the most scientific-let the fat burn itself when sleeping. Let me tell you briefly what it feels like:

Secret 1: Eat rich carbohydrates (i.e. sugar or starch, specifically rice and flour) in the morning to provide enough energy for one day; Eat a mixture of carbohydrates and protein at noon (protein is meat, eggs and milk); Dinner, to prepare for the decomposition of burning fat at night, should be a combination of pure protein food and vegetables. In this way, the "slimming" hormone will play a role at night and decompose excess fat. (Growth hormone is a kind of "slimming hormone" (secreted by human body itself), which will open the "outlet" of adipose tissue and consume excess fat, thus making people thinner. )

Tip 2: Keep an interval of five hours between meals, and don't eat in the middle. In this way, it can inhibit the secretion of a large amount of insulin outside three meals, thus preventing it from inputting excess energy into adipose tissue and making people fat. (For normal meals, please refer to breakfast at 7: 00, lunch at 12:00, dinner at 5:00, and no supper. )

Tip 3: Before dinner, do moderate muscle training and strength training between 16 and 20 o'clock, so that the number of "slimming hormones" in the body will increase greatly, and the fat will burn to the maximum at night.

I hope it suits you.