It is recommended to replace sesame paste and oatmeal with oatmeal in the morning. Because although they are sugar-free, the processed sesame paste and cereal sold in the supermarket contain many additives, all of which are high in calories. Pure oatmeal with skim milk will be more reasonable, with much lower calories, better nutrition and increased satiety. Bananas can be cooked and eaten. I like to eat milk, oatmeal and bananas, which is a good nutritious breakfast. But it's hot. If it is more ideal, whole wheat bread is better with milk or soybean milk. Replace bananas with apples.

Increase vegetables and chicken or fish appropriately for lunch, and reduce the intake of rice.

There is nothing wrong with dinner. Exercise is also reasonable.

People with cold constitution should eat more warm foods, such as red dates, peanuts and red beans. It is suggested that red beans and coix seed be cooked together, which can drain swelling, whiten skin and warm the body. Rock sugar, no sugar. This is what I often eat.

One kilogram a week is ok. But this catty is usually water, not fat. It is necessary to insist on reducing fat.