Replacing polished rice and white flour with whole grains with high dietary fiber and low glycemic index is beneficial to lose weight.

The satiety of coarse grains lasts for a long time, but if you eat too much, you will get fat.

Therefore, no matter what staple food you choose and want to lose weight, you should control your intake at a suitable level and eat at least half of the staple food every meal.

If you want to lose weight, you should have reasonable meals, balanced nutrition, and eat everything just right. Don't eat when you are full, don't eat too much, don't be picky about food, don't eat snacks, and really go on a diet. You can eat something light for dinner, drink some porridge and eat eight or nine points full.

Plus proper exercise. I'm sure I can lose weight

Losing three pounds a month is healthier and has no burden.