Get up early in the morning, spend 15-20 minutes reading aloud, and then have breakfast.

Breakfast: a glass of milk (soybean milk), bread or steamed stuffed bun is optional, as long as you are just full. It is best not to eat fried food when you eat less. You'd better take some fruit to school. If you are hungry, you can fill your stomach first.

You must listen carefully in class, you can burn fat, you can walk more between classes, and you can stand and chat with your classmates.

For lunch, you should eat vegetables, lean meat and fish. Rice can be halved, and coarse grains such as corn or sweet potato can be used instead. Before dinner, you can chew fruit when you are hungry.

After class in the afternoon, it's sports time, and you can play ball until 6-7 o'clock (if there is no evening self-study)

You can skip rice for dinner, but you must ensure vegetables and bean products.

Have a rest after dinner and start studying. Be serious and lose weight with your brain.

Drink a small glass of milk or yogurt before going to bed.

Finally, I persisted and never rebounded!