Generally, the calorie intake in a day is less than the calorie consumption, and the calorie difference is created to achieve the purpose of losing weight. Then you should have a good breakfast. The staple food can be oatmeal or miscellaneous cereal porridge, with a green vegetable, a fruit and a cup of yogurt. You can also drink a glass of milk, a portion of fruit, a portion of vegetables and a piece of toast. Mainly to control the calories of a day, mainly lunch, easy to eat more.