There seems to be nothing wrong with brunch. Try not to eat pasta at night. I suggest you eat more apples. If you are too hungry, drink some milk to supplement protein and increase your satiety. In addition, if you exercise, half an hour is a bit short. These exercises you mentioned are all about reducing the lower body. Even if you can keep squatting for half an hour, it won't have much fat-reducing effect.

Also, you said that you lost 20 pounds in three months, which is a bit overloaded. Losing weight so fast is very harmful to your health. Even if you are not afraid of hurting your body, your skin may become loose.

My suggestion is:

Normal brunch, it doesn't matter if you eat more in the morning. Keep your strength at work, but you can't sit down immediately after dinner. You have to stand for half an hour, it is not easy to accumulate meat on your stomach, eat less staple food, eat more vegetables and eat less meat.

I ate less at night, but I couldn't help eating, and I stopped eating after seven o'clock;

Lose weight reasonably. If it takes three months, I suggest you aim to lose ten pounds first.

If you exercise, my personal suggestion is jogging. Aerobic exercise has a good fat burning effect, burning your whole body fat. Run four or five times a week. If you have perseverance, you can stick to it every day. The time is about 45 minutes to 1 hour. Too long is harmful to your health. It's too short. It only takes water and fat to start burning. Do some simple stretching exercises before and after running;

All of the above are personal experiences. My real weight loss experience, I lost ten pounds after running for four months and never rebounded. Don't dislike losing weight slowly. Losing weight that is not based on health is not worth the loss.

All hands up, please adopt.