Morning: cucumber, tomato, fruit.

Noon: reduce the amount of food to about half of the usual amount, and only eat vegetables (fish can be eaten more, without gaining weight, which is good for health and whitening). Eat meat once every half month, and eat as little as possible.

Dinner: yogurt (preferably skim yogurt) 100g with 20g brown sugar. If you are really hungry, eat cucumbers and tomatoes.

Of course, the exercise effect will be good, so don't be too tired. Walking for more than 40 minutes every day (I walk fast) consumes calories.

PS: Don't run for exercise. Running will thicken your calves, and you must stick to it for more than 40 minutes. When you exercise above 40, you will enter aerobic exercise, and then you will start to consume fat. If it is less than 40 minutes, then the exercise will not work.

I lost about ten kilograms a month by this method, and I think the effect is not bad. I hope the landlord can also get good results.