First, there is a difference between fat loss and weight loss. During the process of fat loss, the weight may not decrease, but the muscle content in the body will increase, thereby consuming more fat.

Second, the cause of obesity is abnormal daily eating habits, or eating too much, resulting in excess calories being stored as fat.

Third, how to match breakfast, lunch and dinner foods during fat loss: 1. Breakfast should be nutritious and should be paired with eggs, whole wheat bread, milk, vegetables or fruits. The food I’m talking about here is just a combination. In fact, the most important thing is to have protein + carbohydrates + fruits. It’s okay to eat more for breakfast. Note: it can only be eaten by steaming. If you want to eat oily food, just eat it. Try to eat as little as possible, preferably not at all. 2. For lunch, you should prepare a soup, a bowl of vegetables, a chicken breast or beef, and a bowl of brown rice (you can also eat oatmeal). Eat less white rice, because white rice is easy to gain weight. Eat more whole grains. Not afraid anymore. 3. Eat less for dinner, usually oatmeal + fruit + eggs or protein-containing foods. The portion at night should be halved, so that standard calories can be taken in more effectively.

Fourth: Since fat loss depends on the intake of calories and exercise, you must always maintain good eating habits and avoid snacks, greasy, and high-carbohydrate foods.

Fifth: As long as you maintain a good diet, the process of losing fat is very easy.