2. Get up every day to urinate (mm-hmm) and wear underwear to weigh yourself (a scale with body fat function is better). Please weigh yourself at the same time every day and make records. 3. The basal metabolic rate that individuals need is different. The unification here is as follows: 1200 calories a day for people below 60 cm, 1300 calories a day for people above 60 cm, and 1400 calories a day for people above 70 cm. Eat according to the basal metabolic rate that suits you, and you will find that you will lose weight every day. Editor's recommendation: healthy weight loss: the myth that fat people can lose weight, and teach you the most effective way to lose weight in spring, summer, autumn and winter.