First of all:

1. Drink warm water to dilute gastric juice first thing in the morning.

Then you can have a proper breakfast and help yourself. Don't worry (it's better to have it before 8 o'clock).

Drink water before lunch, and then eat less vegetables (in fact, eating rice will make you fat)

4. You can do some indoor sports at home in the afternoon, such as leg press.

Around 5 o'clock, if possible, play basketball or tennis immediately, because there will be no sun and it will not be very hot. More importantly, it will make you hungry, and you won't be able to eat anything right after exercise. After taking a sweat after exercise, you can take a bath to lose weight. After that, you can't eat anything but water.

In this way, I can lose weight I can really lose weight now. Just stick to it.