My personal method: I used to have 170, and I lost 40 a year. I add pure milk to an egg in the morning, vegetables and fish to rice at noon and vegetables to dinner at night. Remember that it will take a long time for me to reduce it. I don't want to eat fat meat such as pork, and I don't want to drink. I just want to drink tea and boiled water, which is the longest and fattest drink. I think this is useful.