First, you get up early and run for an hour every morning, and then come back to eat a cucumber or an apple. For lunch, you should order beef and vegetables, and for dinner, you should eat a tomato and vegetables before 5 o'clock. No snacks. Secondly, don't eat midnight snack. If you don't want to exercise, eat apples, cucumbers, tomatoes and yogurt for a month. I lost 19 kg after eating this recipe for a month. It varies from person to person. The best way is to exercise.