It is more appropriate to reduce it once every two months. In sports, I insist on running 5 kilometers every day. If I like swimming, I'd better swim for an hour. Do not eat sugary drinks, stir-fry or eat more fruits with less oil, and ensure the intake of other nutrients while reducing energy. The amount of lean meat can be two or two per day, with a small bowl of rice for each meal. Generally speaking, the total energy per day is about 1600kcal. Don't be too low to ensure a small rebound in the later period. As long as you persist, you will see the ideal effect.