According to your daily exercise and weight of 2-3 hours, it is suggested that you eat an egg for breakfast every morning, 20g high-quality protein nutritional supplement, 10g high-quality protein nutritional supplement at noon and evening, cucumber, zucchini, fungus, chrysanthemum, water spinach, tomato and other low-calorie vegetarian balanced nutrition for vegetables, and whole wheat bread for staple food. Because you have enough exercise, you should mainly increase the intake of protein and reduce the intake of fat and carbohydrates. Pay attention to weigh yourself after excretion every morning and observe the adjustment. After losing weight to your satisfaction, gradually add some other foods and staple foods to lose weight for a while, so that muscles can identify and avoid rebounding.

The main ways to lose weight are to eat less, eat more and exercise more. Eat low-sugar, low-fat and low-fresh water compound food, mainly vegetarian, and exercise mainly aerobic exercise. Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games.

To lose weight scientifically, it is suggested to have a physical examination first to see what the body's internal fat rate, fat rate, metabolic rate and body mass index are, what the standard value should be, and what the body size is, such as chest circumference, waist circumference, hip circumference, big arm circumference, etc., so as to make a purposeful and targeted weight loss plan. It is suggested to remove blood vessels and intestinal garbage, reduce internal fat, and naturally lose external fat after reducing internal fat. Combining reasonable diet, moderate exercise, adequate sleep and good living habits will not rebound.