Three meals a day are indispensable, and the intake of protein is very important in physical training. The daily intake of protein is about 0.5g/kg body weight/kloc-0.

The daily intake of carbohydrates is about 3.5 grams per kilogram of body weight, and that 70 kilograms of body weight needs about 240 grams, which needs to be digested slowly; Such as brown rice, whole wheat and apples. These foods can slow down insulin secretion, thus inhibiting fat gain. In addition, it should be noted that if the carbohydrate intake is insufficient, it will not help to lose weight; It can also cause dangerous ketosis!

High-quality protein is beneficial to the improvement of metabolism, the burning of fat and the rapid synthesis of muscle.

In terms of exercise, I suggest that anaerobic exercise should be combined with aerobic exercise, and the total exercise time should be about 90 minutes.

I hope it helps you!