You should first check the calories of each food online, mainly what you like, and then check the calories that a person normally takes in a day online. As long as the calorie intake in one day does not exceed the calorie intake in two days, you will not get fat, and it is recommended not to eat anything after 8 pm. You can eat some fresh fruit one hour before meals, which is conducive to body excretion and weight loss. Do three minutes of flat support before going to bed, and one month should be effective.