I hope you still go to the gym. At home, it is useless to behave irregularly. I'm a coach. If I do it with a book or a video, it's of little use. It's best to have a professional who can help you, so that you can lose weight faster. And eat less pork, beef, chicken and fish. Less salt, less oil and no sugar. Don't eat three hours before going to bed, eat fruit at most, and don't deliberately go on a diet, which will rebound.