Use coarse grains instead of refined staple food (rice flour), and eat more dark vegetables (broccoli and beans) and low-sugar and low-calorie fruits (apples, pears, oranges, etc.). ), and eat beef, chicken breast, salmon and other meat in moderation. Dinner: steak, chicken breast, shrimp and vegetable salad. These foods are rich in protein and fiber. Dietary fiber helps to build a healthy flora in your intestines, so that you don't have a strong appetite when facing sugar, and can prolong satiety, with low calories, which is healthy and can keep your body shape. With exercise three times a week, if you don't have much time, you can drink some drinks containing guarana and tea polyphenols before exercise, which will double the fat burning and make your body healthier.