Drink yogurt to lose weight, but also to control the amount of food. Eat whatever you want before 9 o'clock in the morning, because the body will not store calories before 9 o'clock. Eat 70% full at noon, and a bottle of yogurt will be fine after dinner. Before 6 pm, drink black rice porridge and a bottle of yogurt. Don't eat all the ordinary snacks, treat yogurt as a snack, and drink yogurt if you want to eat snacks.