1. Be sure to have breakfast. People who eat breakfast lose weight more easily than those who don't. It is best to eat about 300~400 calories for breakfast.

2. Eat more coarse grains. Coarse grains are high-fiber foods, which can accelerate the level of metabolism. They need to be eaten with vegetables and fruits to avoid raising insulin levels.

3. Drink more milk. Women who drink milk, yogurt and cheese three or four times a day consume 70% more body fat than women who don't eat dairy products. Because calcium and other substances in dairy products can improve your body's metabolic ability. It is best to consume 3 servings of dairy products and 1200mg of calcium every day.

4. Adhere to "high-intensity" exercise. People who do high-intensity exercise twice a week consume twice as many calories as normal exercise. You can add a 30-second acceleration run every 5 minutes in long-distance running, or add 1 minute to climb the hill during cycling exercise. 20~40 minutes of intermittent intensity exercise twice a week plus two 20~40 minutes of alternating exercise.

5. Carry out the exercise in the physiological period to the end. According to the research, if you can keep exercising two weeks after ovulation and two days before menstruation, you will lose more weight.

6. When you are sleepy, just relax and take a nap. Studies show that long-term stress can make people fat, and lack of sleep will directly affect your metabolism. So be sure to adjust your mood, try to relax, and take a nap when you are sleepy.