First of all, eat regularly. First of all, breakfast is indispensable. . Must have nutrition.

Lunch is basically normal. . You can eat less at night.

Second. Pay attention to do more aerobic training. . Running. Bicycle. Swimming. Hula hoop skipping rope. Anything will do. But the time cannot be too short. Over 30 minutes. . When you are hungry at night, you will feel nothing after half an hour of exercise.

Third. . Diet structure. . Eat less rice. Sugar like this. . Eat more fish. Meat. Eggs. Vegetables and fruits. Vegetables, miscellaneous grains and so on.

Fourth. . Muscle consumes much more calories every day than the same weight of fat. . If you want to be more effective. . You can do some anaerobic treatment.