Losing weight is a painful thing. I'm not fat myself, but I lost weight once 10 kg. The way is: eat breakfast, don't eat too much lunch, and eat some fruit when you are hungry. As for how to match, I have no experience. Only choose what you like, don't eat too much. Try to eat less dinner. Because sleeping at night also consumes physical strength. Eat less at dinner, and the effect is very obvious.