Lose weight without staple food (rice flour), sugar and high-calorie foods, and eating meat will not gain weight. I said lean meat, don't eat fat, try to avoid frying. Eat more fruits and vegetables, eat well for breakfast and lunch, try not to eat in the afternoon and evening, and eat fruits with less sugar when you are hungry. In proper exercise, don't walk at ordinary times, and often walk home from work or stick it at home when losing weight. Losing weight will not happen overnight, and it needs long-term persistence.