First of all, you must have three meals a day. Don't go on a diet
Breakfast: Drink skim milk and eat 1-2 eggs. You can eat cereal without egg yolk and low-sugar fruits such as kiwi fruit and pitaya.
Lunch: Eat miscellaneous grains, rice, green leafy vegetables and meat (mainly fish, shrimp, beef and chicken breast).
Dinner: Eat meat and vegetables.
Remember to drink plenty of water and get enough sleep every day.
Exercise more than three times a week for 60 minutes each time.
According to this plan, you can lose five or six pounds in half a month, and it is not easy to rebound.