After getting up in the morning, drink a cup of warm pure water first. Generally, there will be a feeling of defecation after drinking water. Because the human body loses a lot of water after a night's rest, drinking a glass of water after getting up in the morning is not only beneficial to health, but also beneficial to health.

Breakfast: low-fat milk+an apple, low-fat milk+an egg.

This is the most effective breakfast for losing weight.

Lunch: eat an apple, a bowl of rice and a lot of vegetables (leek, bitter gourd, wax gourd, kelp, etc.) one hour before meals. They are all diet vegetables)+fish (try to eat less meat, mainly to supplement protein, and you can choose protein from other foods).

Stand for half an hour after dinner and then sit down.

Dinner: a glass of water before meals, you can cook some oatmeal yourself. You can also choose to eat your favorite fruit. Remember that tomatoes can't be eaten on an empty stomach, and it's easy to have diarrhea.

Take a walk after dinner for about 1 hour.

Be sure to supplement a lot of protein, vitamins and dietary fiber every day to help gastrointestinal peristalsis, thus helping defecation to be normal and orderly.

This is my previous experience in losing weight, and I hope it will help you.