I have a record of losing 20 pounds a month. The process is as follows: eat before 8 am, and the standard is two pieces of whole wheat bread; The staple food for lunch is two or two bean products. Choose your favorite vegetables and cook them with water, and use pickles instead of salt. Maintain normal work and study during the rest of the time, and don't consume extra calories except a small amount of fruit. Going to the gym at night is usually 40 minutes of aerobic exercise+equipment+spinning bike. Go home and drink a cup of skim yogurt for a month.