First of all, three meals a day should be planned and a diet plan should be made.
Breakfast: 65438 eggs +0+ two loaves of bread+a box of pure milk (yogurt) (for bread, it is recommended to have three wheat flavors, small independent packaging, and pure milk with less sugar. Personally, I think Yili's is better).
Chinese food: nutritious, rice, delicious food is ok, eat less high-fat food, such as meat. The most important thing is lunch. Don't overeat and be responsible for your health. There is a saying that "eat radish in winter and ginger in summer". I think it's just like eating melon seeds to buy some radish seeds in a Chinese medicine shop. Eat when you have time, which is effective and healthy. After all, it is Chinese herbal medicine.
Dinner: coarse grains such as porridge, steamed bread and pasta/you can also choose fruits, apples, pears and bananas (bananas also contain many vitamins and trace elements. Vitamin A contained in it can effectively promote growth and development and enhance the body's resistance to diseases. Banana is the best fruit to maintain normal fertility and vision. Thiamine contained in bananas can also resist beriberi. Eating bananas regularly can promote appetite, help digestion and protect the nervous system. It is best not to eat rice at night. If you don't like running, you can stand or walk after dinner. This is my personal meal schedule.
Don't be greedy, don't skip meals, and don't overeat after meals. Be responsible for your health.
Being fat means you can't detoxify. If you eat too much, it's good to eat something to promote digestion. It is suggested that you soak hawthorn lotus leaves in water for appetizing, or fry them with radish seed oil to promote digestion. There is also proper exercise, not paying attention to a certain amount of exercise, but persistence and self-discipline.