First of all, we must eat scientifically, maintain a balanced nutrition, and ensure adequate intake of protein, vitamins and minerals; Make a reasonable diet plan without affecting basal metabolism; Cooperate with appropriate and lasting sports, such as brisk walking, jogging, swimming, aerobic dance, skipping rope, etc. Maintaining an appropriate weight loss rate, maintaining a happy mood and correct psychological expectations will also help you enjoy a healthy life. Dietary attention: avoid sweets, greasy, fried, high-fat, high-calorie foods; In cooking, steaming, stewing, boiling and cold salad are often used; You don't need to be full, as long as you don't feel hungry; Reduce eating out and avoid unnecessary social intercourse; Choose foods with large volume, low calories and rich fiber content. Skipping breakfast will increase body fat! People who eat two meals a day are more likely to get fat than those who eat three meals a day, because the interval between two meals is too long, and the body will send a hunger signal. When eating again, food can be easily converted into fat storage, so in any case, you must eat breakfast! Three meals a day is the highest standard to lose weight. Control total energy intake: limit daily food intake and food intake types to reduce energy intake, but the reduction of energy intake must be based on the principle of ensuring that the human body can engage in normal activities. The average adult's daily energy intake should be controlled at around 1000 kcal, and the minimum should not be less than 800 kcal. Otherwise, it will affect normal activities and even cause harm to the body.