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The reason why most friends are fat is that they eat more and consume less. The reason for eating too much is basically unscientific collocation. As long as it is more scientific than the original diet structure, they can basically eat enough and reduce energy intake.
Therefore, it is the best sustainable way to lose weight to find out what you are eating unreasonably, make a slight adjustment and then eat enough. For the sake of sustainability, unreasonable places don't need to be adjusted all at once, just adjust slowly bit by bit. Please read the article and compare whether your diet is reasonable.