If you want to lose weight. I can arrange a diet and training plan for you.
1. One or two slices of whole wheat bread (mcdonough)+a boiled egg (no tea)+a fruit+a glass of milk for breakfast.
2. Eat normally at noon and don't eat greasy dishes. If you insist, you can eat them in water, but you must eat meat.
3. In the afternoon, have a cup of soybean milk.
4. Eat a small amount of porridge+vegetable rice at night.
Go to the gym at night and train 1-2 hours. It is best to practice some instruments.
Hydrate before and after exercise, and drink less in the middle.
Stick to it for a month or two, and it will definitely have an effect. But we must ensure the intensity of exercise and not be lazy.