It's only been a week. Did you gain weight in a week? The key to losing weight is to stick to and control your diet, but it is best not to try anything in other answers, such as not eating dinner or meat. Controlling diet does not mean dieting and debugging. You should eat more fruits and vegetables, but not less meat, but don't eat fat like fat. You can eat chicken, beef and lean pork, because protein is very important in these meats. Also, you must eat dinner, just don't eat too much. In addition, your exercise should meet the requirements, such as running, the effect will be better in about 40 minutes, and you can also do some anaerobic training, such as push-ups, squats, flat support and so on. This will make you run more easily, improve your basal metabolism and lose weight more easily.