I am a male, with a height of 160 and a weight of 54KG. How can I lose weight? I don't want to take medicine or have an operation. I just want to eat and exercise. As a child in the countryside, I can't eat many good dishes. Tell you a very simple way to lose weight, drink plenty of water, have a full breakfast, eat well at noon, eat early at dinner, try to eat dinner from five to six in the afternoon, and don't eat at night. Stick to a regular diet. If you think you are gaining weight, you should go on a proper diet. The way to diet is not to be too full, as long as you don't feel hungry after eating. You can definitely lose weight.