Here are some suggestions for you:

It is necessary to drink a cup of warm water every morning, of course, six or seven cups a day at other times. Before meals, an apple (or some other fruit) should eat less fried, spicy and salty food. Grab a handful of peanuts (about a dozen or twenty) in the afternoon and eat more high-fiber fruits and vegetables. The taste is light, so it is best not to eat any puffed food, and it is best not to eat it after 8 pm. Bitter gourd ... well, eat if you can. That will help you lose weight. That's about it. Make a plan for yourself

In addition to diet, of course, exercise is the main thing. First of all, keep jogging every day. It is best to run for half an hour between 17: 00 and 19: 00. If you don't have time, choose a time in the morning, as long as it is fixed every day. Aerobic exercise, reduce fat, let your body fat burn. Buy another dumbbell and play more.