Lunch: rice, vegetable soup, a small dish of fried meat (choose any vegetable)

Dinner: If you are not hungry, eat a banana or an apple or a glass of water for dinner and drink a glass of milk before going to bed.

Of course, moderate exercise is necessary, such as running or weekend climbing or ball games. In short, eat less, eat more and exercise more.

You are a big shot. Reduce your diet slowly at first, and don't eat chocolate and high-calorie food when you are hungry.

I hope this advice will be effective for you, and I hope you will live a healthy and happy life!