Eat less salt, less oil, less food and less fat, and eat more protein food and high fiber food. Eat breakfast like a king, rich in nutrition. You can eat fatty sugar food, eat like civilians in Chinese food, eat less fatty sugar food, eat more protein food, eat like beggars for dinner, and eat fruits, vegetables and grains.
In fact, losing weight is not a simple diet, but a combination of exercise. The reason why we gain weight is that we consume more calories than we consume every day, and exercise can not only help us consume calories, but also help us exercise muscles. The energy metabolic rate of the human body in awake and extremely quiet state, which is not affected by muscle activity, environmental temperature, food and mental stress, is called basal metabolic rate. Long muscles can improve basal metabolic rate, because muscles have to breathe when they are not exercising, and muscle breathing consumes more calories than fat, and the volume of muscle with the same mass is much smaller than that of fat with the same volume. But don't think of those muscular men when you think of long muscles. The proportion of muscles needed to lose weight is not necessarily so large.
Personally, losing weight does not mean losing weight (as long as it does not exceed the normal range), but looking healthy and slim.
Comparison of 5 pounds of fat and 5 pounds of muscle volume