Eat seven points, practice three points, add group and subtract. The rate of reduction will be faster. I reduced it from 130 kg to 102 kg.

Pay attention to controlling calories when eating above, not eating less, but eating better. I like the intake of coarse grains and high-quality protein.

I have a dietary advice from a nutritionist. I'll send it to you for reference.

If there is soup for dinner, drink soup before meals. On the one hand, diluting gastrointestinal fluid protects the gastrointestinal tract, on the other hand, it reduces hunger and reduces the total dietary intake, which helps to slow down the eating speed.

② Control the amount of staple food and limit pure sugar and sweets. The intake of staple food, high sucrose and sweets will increase the secretion of insulin in the body. One of the functions of insulin is to promote the synthesis of fat. The increase of insulin level will lead to the accumulation of body fat, including subcutaneous fat and abdominal fat. Therefore, sweet potatoes, potatoes, lotus root starch, jam, honey, candy, candied fruit, fruit juice, carbonated drinks and other foods containing too much starch and extremely sweet should be used as little as possible or not. The staple food is best mixed with coarse grains, and boiled corn, steamed yam and steamed taro can be used instead of rice and pasta.

③ Ensure the intake of high-quality protein food. Protein has high special power function, which can increase heat energy consumption and help to lose weight. Fish, shrimp, chicken and beef are high in protein, low in fat and low in calories. The calorie of pork is 3-6 times higher than that of the same amount of fish, shrimp and chicken. Bean products with low oil content are also good sources of protein.

④ Eat more fresh fruits and vegetables, edible fungi and algae, and increase the supply of vitamins, minerals and dietary fiber. Increasing the intake of this kind of food is conducive to increasing satiety and maintaining normal metabolism.

Vegetables: Give priority to leafy vegetables and dark vegetables, such as spinach, rape, lettuce, Chinese cabbage, Chinese cabbage, celery, carrots, broccoli, green peppers and tomatoes.

Fruits: Choose fruits with low glycemic index, such as apples, pears, guavas, cherry tomatoes, pomelos, kiwis, peaches, plums, strawberries, pomegranates, cherries and fruit cucumbers.

Fungi and algae: mushrooms, Pleurotus eryngii, Hericium erinaceus, Flammulina velutipes, Crab-flavored mushrooms, Pleurotus eryngii, kelp, laver, etc.

⑤ Don't eat when you are full. Every meal is seven minutes full.

I hope I can help you lose weight as soon as possible.