You can lose weight at any time of the day. The key to weight loss is to “keep your mouth shut and your legs open”, and it doesn’t have much to do with the time of day. “Keep your mouth shut” means that in the case of the same total calorie intake throughout the day, the calorie distribution of the three meals is more conducive to weight loss in the shape of an inverted pyramid. The best time to eat throughout the day is limited to 8 to 9 hours. For example, it is more appropriate to eat breakfast at 7:00 am and dinner at 16:00 pm at the latest. “Spread your legs,” the obesity management exercise guidelines state that 150-250 minutes/week (≤60 minutes/day) of moderate-intensity aerobic exercise can control weight gain or reduce weight by a small amount (2-3 kg), while ≥1 hour per day (>420 minutes per week) of exercise can significantly reduce weight (5-7.5 kg). Weight loss, there is no strict limit for the way of exercise, like jogging, stationary bicycle, treadmill, rowing, stair climbing, swimming, etc., persistent, can achieve the purpose of weight loss.