I'll tell you with my example. I eat a lot of breakfast every day, which is rich in nutrition. I usually eat milk, boiled eggs, bread, ham and sausage, and some fruit!

At noon, I will eat seven minutes full, a dish, a lean meat, fish is the best, and half a bowl of rice.

Don't eat dinner, you can eat an apple and drink yogurt! I will start exercising around 7 pm, sometimes skipping rope or running, but it must take more than 40 minutes! Just stick to the focus of the day and focus on breakfast! It is healthy to lose weight in this way, and the nutrition is available, and it is just right. It is not easy to rebound after losing weight, but it will not lose weight soon. It's been almost half a year, and I've lost more than ten kilograms, and it's still going on. Now I can relieve my hunger occasionally, but I haven't rebounded yet!

I wish you an early success, and I hope my method will be useful to you!