First of all, you should reduce the amount of dinner by one third. Try to eat enough for dinner, eat less meat and more vegetables. Breakfast and Chinese food can be eaten normally, but with less oil and sugar. When eating, you should chew slowly. If you feel hungry before eating, you can eat some fruit or a cup of boiled water first, which can relieve hunger and prevent eating dates. Eating snacks as little as possible during this time will only make people fat. Don't sit down immediately after eating. You can stand or walk for a while, about 30 minutes. Try not to eat anything and fruit after eight o'clock every night. Whether you are standing or sitting, you should try to tuck in your abdomen every day. I believe you will get unexpected results within one month. I wish you success in losing weight.