First of all, the result of dieting and losing weight must be unhealthy. Only exercise+dieting can achieve a more perfect weight loss effect and get a better figure.
Simply put, in terms of diet, reducing the intake of red meat, sugar and oil and reducing the intake of calories can be reduced to 90%-70% of the original calories according to personal wishes. Eating more fruits and fiber foods and reducing the intake of starch can increase the intake of protein, such as fish, white meat and egg white.
If you exercise, it is recommended to combine aerobic and anaerobic. You can do anaerobic exercise for 20-40 minutes first, and then do aerobic exercise for 40-60 minutes. A week depends on the time, try to ensure more than three days, and don't practice every day. It doesn't hurt to rest for a day or two occasionally.
The most important thing is persistence.