Have a big breakfast and lunch. The staple food should be controlled at around 1. Add some boiled vegetables and boiled chicken. Drink liquid milk or yogurt at night. Avoid greasy and sweet fruits for three meals and snacks (at most one apple a day).

Ensure 2 hours of aerobic exercise every day for 2 hours. Well, if you can't stand running, you can choose to go quickly. It's easy to stick to it.

I wish you success in losing weight