People who want to lose weight should have three meals regularly and reasonably arranged, and the daily intake of the right amount of protein, to control the intake of carbohydrates and fat, while ensuring sufficient vitamins, so that the diet can lose weight, but also to ensure the health of the body. Daily breakfast with protein-based, such as skim yogurt, sugar-free soy milk, eggs, skim milk, etc., and lunch staple food to rolls, steamed buns, can eat poultry meat, seafood, freshwater fish and shrimp, avoid eating pork, cattle, sheep and other meat containing high fat, avoid eating fried food and desserts, avoid drinking a variety of sweet drinks. Dinner should avoid staple foods, boiled vegetables or low-sugar fruits, can ensure the intake of vitamins, each meal is eight minutes full to control the intake of salt, so that the arrangement of three meals, both to lose weight and to ensure the health. It should be noted that people with low blood pressure are not recommended to use this recipe, so this kind of diet will make the blood pressure drop, so it is especially suitable for dieters with hypertensive disease. In addition, weight loss cannot be achieved without exercise, which promotes fat burning and weight loss. Therefore, a reasonably arranged diet and more exercise can not only lose weight, but also improve physical health.