If you want to lose weight healthily, you have to eat less and exercise more. There is no other way. The simplest technology:

1, eat less and eat more;

2, eat more breakfast, eat less or not eat dinner;

3. Low-intensity long-term exercise.

As for insomnia, the most direct way is to take medicine. If you don't want to take medicine, my personal method is to soak your feet with hot water before going to bed, which is very effective. -And sleep regularly.