Control the total energy intake. In order to prevent and treat obesity, we should control energy intake. As long as we reduce our energy intake by 500kcal every day, we can achieve the effect of losing 0.5kg per week.

Change the composition of macro nutrients, that is, low fat, low carbohydrate and high protein. Eat more chicken breast, less bread and less drinks.

Eat more LGI,

Supplement some nutrients, such as unsaturated fat (w-3 fatty acid), monounsaturated fatty acid, calcium, selenium, etc.

Supplement some plant compounds, such as isoflavones and saponins.

Exercise, exercise is really important.

Eat three meals a day regularly, have a full breakfast, eat well at noon and eat less at night.

Remember to weigh and record every day.