Drinking a glass of milk 15 30 minutes before meals can increase satiety, relieve hunger and reduce appetite. Six or seven minutes is enough for dinner. Drinking a glass of milk before going to bed at night can also promote sleep. You can also drink milk at dinner instead of dinner, which will make you lose weight better, or eat Li Mei. In addition, try to drink low-fat or skim milk, or drink yogurt, and control it at ordinary times.