Chinese food suggests that you try not to eat rice, steamed bread, rice and flour, because rice and flour contain very high monosaccharide and disaccharide, that is, maltose. As we all know, eating too much sugar will make you fat. You can eat more vegetables, such as cucumbers and leeks. The fat content in these vegetables is local, you can eat some meat, but try not to eat fat, eat more chicken, chicken is easy to decompose, so don't eat it.
It is recommended not to eat too much dinner, try to be light at night, and put less oil and salt in cooking. As the saying goes, ten fat people are nine salty, which means that most of the ten fat people have heavy mouths, so try to eat less fruit, which has a very high glucose content, and try to eat vegetables with low fat and sugar content such as cucumbers at night.
As for how much you can lose, because everyone's physique is different, so this also varies from person to person and cannot be determined. Finally, I wish you success in losing weight and a happy life.