So you don't need a special diet and plan, just pay attention to the intake of fat (that is, eat less greasy and fried), don't eat full at every meal, just enough. If you feel hungry after exercise, don't eat extra food except three meals, just drink porridge and fruit to relieve it.
Pay attention to persistence. Aerobic exercise, such as running, cycling, swimming, etc., should be given priority, at least 1 hour each time and at least 3 times a week.