量好食物分量。 吃高蛋白食物。 摄取复合碳水化合物。 每天吃5到9份水果和蔬菜。 如有必要，运动前或运动后吃一份点心。 多喝水。 不吃高脂肪或高糖加工食品。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
When you're trying to lose weight and get lean, it's important to follow an appropriate diet.  Measuring portions can help make sure you're eating the right amount and not too much.  Consider purchasing a food scale or a set of measuring cups to help you stay on track with each of your meals and snacks. While you may not need to measure each meal or measure long-term, for the first few weeks it will be helpful to be more consistent with your measured portions. Eating high protein foods will prov