Hello. The recipe for one day is as follows: 25-30g of oil, 6g of salt, 300g of milk and dairy products, 30-50g of soybeans and nuts, 50-70g of livestock and poultry meat, 50- 100g of fish and shrimp, 25-50g of eggs, 300-500g of vegetables and 200-4000g of fruits. Eat three meals a day on time, with a ratio of 7:7:5, and chew slowly. You'd better finish your dinner before 6: 30, and don't eat or drink after 8: 00 every night. You can sleep for at least three hours after dinner every night and drink a glass of honey water half an hour before going to bed. Drink a cup of boiled water after getting up every morning. Exercise time, half an hour before meals and one hour after meals; 6: 30-9: 00 am in summer; Four to six in the afternoon all the year round. Whether you are walking fast or jogging, you should keep exercising continuously for at least forty minutes at a time. It is recommended to exercise every other day. Air pedaling means sitting in a safe and comfortable bed and doing air pedaling for 30 to 40 minutes every day. You can lose six to ten pounds scientifically and healthily in a month. Once you start to lose weight, you must stick to it for a long time. Otherwise, the rebound will be serious. You can rebound ten pounds a month. Losing weight means eating seven points less and exercising three points more. Losing weight is a step-by-step process from easy-fat constitution to easy-thin constitution. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.