I have tried: an apple in the morning, rice and vegetables at noon (6 minutes full), five almonds or two spoonfuls of cereal around 4 o'clock, a bowl of soup at night, an apple or yogurt when I am too hungry (I heard that apples and yogurt are very effective, so my stomach hurts), exercise for 45 minutes to 1 hour, and I lost 4 pounds a week, but I didn't stick to it later. . .