Eat enough nutrition in the morning, mainly vegetables with a small amount of rice and meat at noon until you are half full, drink soup or water after eating, stand after eating 1 hour, drink half a bowl of porridge at night, eat fruit when you are hungry, and exercise after dinner is best 1 hour or so. I practice "air cycling" with music on every night, and then drink less water and eat nothing after 9 o'clock. You can't stay up late at night. You'd better go to bed before 1 1, which is easy to edema.
In the meantime, give up all sweets, puffed food, fried food and other fattening foods.
You can lose 10 kg in a month, I have experienced it personally, but if you achieve the ideal effect, remember to keep it, don't eat too much, or you will rebound quickly ~! However, there is a small fat skimming step that can tell you that after you lose a satisfactory weight, if you only indulge in one meal a week and keep the rest of the time under control, you will not gain weight. )
The weather began to get hot, and now the effect of losing weight is still obvious. Wish you success ~!