Before breakfast: a cup of honey water or boiled water, about 300 ml.
Breakfast: a bowl of soybean milk (no guarantee of sallow and emaciated) and a meat steamed stuffed bun (the spirit of the day depends on it)
Intermittent meal: an egg (low in fat, which ensures a day's nutrition and is good for hair)
Before lunch: a cup of boiled water, 100 ml to 300 ml.
Lunch: vegetables and rice (the benefits are well known)
Afternoon tea: a biscuit
Dinner: one cold dish or vegetarian dish, one miscellaneous grain porridge (oats, millet, etc. )
Make sure to eat an apple or an orange every day instead of juice. Apples can only be eaten in the morning (eating at night is not good for your health, of course, if you choose to eat apples for two days).
Ensure that the daily milk quantity is about 100 to 200ml.
Ensure that the daily drinking water is between 2500ml-3000ml.
Exercise at least three times a week for about two hours each time (the first hour won't consume too many calories unless you play every day, not to mention only half an hour a day is not enough). My sport is badminton, others can choose yoga (strong support), and there is no condition to choose long-distance running and skipping rope.
Foods forbidden after four o'clock: pasta, meat, dessert (if in physiological period, you can drink a cup of brown sugar water), fried food, gas drinks (don't complain that there is nothing to eat, because that's how I got here)
I've tried other methods to lose weight, and the recommended method: potato diet, in which the staple food for a week is all boiled potatoes, with some vegetables (no meat) and proper exercise, three kilograms a week is not a problem (if you only have 40kg and 45kg, that's another matter).