The first thing you can do is to drink milk: 1, milk is rich in high-quality protein, and in weight loss will cause the loss of protein, by drinking milk to supplement high-quality protein, can avoid excessive muscle decomposition during weight loss, and thus achieve the role of fat loss and muscle gain. 2, milk is rich in calcium, and the calcium-phosphorus ratio is appropriate, the absorption rate is relatively high, during weight loss with the increase in exercise and fat decomposition, will cause the body’s demand for calcium to increase. If you do not pay attention to the supplementation will cause osteoporosis, resulting in waist and knee weakness, back and leg pain. Drinking milk appropriately can play a significant role in preventing calcium loss during the weight loss process by supplementing calcium.