Exercise? Be picky about food and choose low-calorie foods and vegetables to eat. Grains and the like can promote intestinal peristalsis and help detoxify. Have some whole grains with protein and egg whites for breakfast? Eat vegetables and meat together for milk lunch, eat less rice instead of meal replacement powder, eat more fish and beef as meat, and eat whole grains instead for dinner? Tomatoes, cucumbers, apples and so on. It is suggested that dinner should be served before six o'clock. Eating too late is not easy to digest and the metabolism is slow. If I insist, I will definitely lose weight. If I eat 7 points and exercise 3 points, I will gradually lose weight. Although I am not much thinner, I must insist that my body has a memory. If I lose weight for at least 3 months, I will gradually get thinner, so I won't rebound. I don't eat much rice myself. In order to increase satiety, I use meal replacement instead. My calorie intake will not be too high after meals, and I will gradually lose weight. I hope my answer is correct.