Something like this:

Breakfast is 80% full: two staple foods and an egg. According to this standard, other foods can be used instead.

Lunch is 70% full: two or two staple foods and one stir-fried dish (less oil and less fat). No hot pot or anything.

Dinner is half full: it is best not to eat staple food or one or two coarse grains. Eat more cold salad. And advance dinner to six o'clock, and eat nothing but vegetables five hours before going to bed. If you exercise after meals, you can eat an apple or half a banana to supplement minerals after exercise.

Usually eat less fruits, especially grapes and watermelons, which are more likely to gain weight than staple foods. This is also a misunderstanding for everyone to lose weight. The heat of half a watermelon is about three or two meters, and the crude sugar in its fruit can be directly converted into glucose and absorbed by the human body, and the speed is very fast. Before the human body consumes it, the sugar is converted into heat and stored.

It is best to do aerobic exercise more than four times a week, each time 1 hour, and the heartbeat is controlled between 125- 150. Take two tablets of L-carnitine before exercise to consume more fat. However, levorotatory is not easy to be used for a long time, so as to avoid physical dependence, and it should be strictly implemented in accordance with the instructions.

Holding your legs, closing your mouth, taking oxygen and eating are the only safe ways to lose weight. Don't use other advertising drugs, which are useless or have too many side effects. Persistence is the only choice. When the body loses about 10%, there will be a maintenance platform. I will tell you what to do according to your exercise and diet.