1, increase the intake of protein. Soymilk (without sugar), tofu (cold salad), eggs (boiled), dried beans.
2, eat the most in the morning, eat 8 points at noon, and only eat fruits and vegetables (boiled) at night.
3. Some fruits are high in calories, so don't eat them: durian, pineapple, banana, mango and so on.
4. Less salt and less sugar. Don't eat sweets after 3 pm.
5, 3-4 hours before going to bed, don't eat.
6, pay attention to calcium supplementation, which can help the decomposition of fat.
Attached is my cookbook for reference only:
Morning: 1 boiled eggs, a bowl of soybean milk.
Or a slice of whole wheat toast and a bowl of soybean milk.
Around 9 o'clock: one fruit.
Afternoon: Eat something you like, but it stops after 8 minutes. After 30 minutes, have a cup of coffee (black coffee).
Around 3 o'clock: Eat a fruit when you are hungry. I won't eat if I'm not hungry.
Evening: Boil vegetables.
I may not be used to it at first, but I will get used to it in a few days, and then I don't want to eat sweets and meat so much.
Your persistence, wish you success! ! Come on! !