You are still a child, and you are a little early to lose weight. Although you are not satisfied with your weight, it is within the healthy range. Do your parents allow you to lose weight? It is suggested that you can reduce your food intake and exercise properly, and it is more appropriate to lose weight to around 49.
After puberty, you will naturally lose weight at the age of eighteen or nineteen. The key is not to affect the development (excessive dieting will reduce the development, dieting will make the legs that could have grown very slender less beautiful, but the breasts that could have grown very plump after dieting will flatten out) and study (excessive dieting will make people stupid).
When Lin Chi-ling was your age, he faded very thick.
The following suggestions are more suitable for implementation after you 18 years old!
53-45 = 8kg = 16kg,16kg for 30 days, 0.53kg per day and 3.73kg per week. Do you think you can do it? Even if it can, it is unhealthy and easy to rebound. It is better to lose 4-8 kg a month scientifically, which is healthy and easy to achieve.
There are two main points to lose weight: eat less and exercise more. Eating less doesn't mean not eating, nor just eating one or two, but reducing the amount on the basis of a healthy and normal diet, such as eating a bowl at ordinary times and eating half a bowl now. Because you have high demands on losing weight, short time and heavy tasks, you must never eat snacks, fast food or supper. You can eat fruit that is not too sweet, but you can't eat it as a meal. Otherwise, you won't have the strength to lose weight again soon, and you will rebound immediately after you resume dieting, even heavier, and it will be more difficult to lose weight in the future.
Drink more water. Burning fat requires water.
Chicken (peeled), fish and shrimp (boiled), beef and vegetables are all good and can provide you with energy. Only when you have strength can you exercise and burn fat.
Do you want to eat rice? Yes! But eating slowly, eating less, and not eating at all is not acceptable.
sports
Make a timetable for yourself. Exercise should be aerobic, slow but long, such as brisk walking, jogging, going up and down stairs repeatedly, doing morning exercises repeatedly, doing aerobics, etc. In a word, it is better to sit while lying, to stand than to stand, and to jump than to walk. Remember to drink water and have a proper rest on the way.
Don't take a bath immediately after exercise, turn on the air conditioner, let the sweat gather, drink some water slowly, relax the legs that look fat (not really fat) because of muscle swelling, knock, press and pull the tendons.