The noodles and rice you eat belong to a single carbohydrate, so you can try to take them with carbohydrates, and replace the staple food with sweet potatoes, purple potatoes, brown rice and coarse grains. You should also eat protein every day. You can drink milk, tofu and chicken. If you can bring food at noon, you can bring food. If you really can't afford it, try to eat more protein and less oil when eating out.

You can't skip dinner, you can eat less. It is recommended to add whole wheat bread and vegetable salad in the evening. Actually, bread and salad don't need to be too complicated. Carrots, cucumbers, lettuce and purple cabbage can be eaten raw or mixed with vegetables, and the taste is refreshing. It is best to use skim salad dressing or soy sauce, with less salt and more olive oil. There is basically no heating, and I won't feel hungry at night.

You are a manual worker, you can't reduce your carbohydrate intake, eat less or don't eat staple food. You can do HIIT or Tabatt training in the evening for 30 minutes to 1 hour, as long as you are really tired.

Actually, you can't keep staring at the scale. It takes 9000 calories to lose a pound of pure fat. If you just want to reduce the number on the weighing scale, steam it and lose a few pounds at a time, but that will only dehydrate you, but it won't lose weight in essence.