A cup of skim milk, two soda crackers and a piece of whole wheat bread at 7 am.

10: 00 an apple in the morning

Drink a large glass of water before eating at noon. Be sure to eat less and don't eat anything too greasy.

A box of plain yogurt (helpful for digestion) half an hour after lunch.

An apple at 4 p.m.

A large glass of honey water at 6 pm.

Eat nothing but water the rest of the time.

Cooperate with sports in your spare time.

There is time to go up and down stairs during the day (each step consumes 0. 1g of heat).

Cooperate with jogging and sit-ups at night.

I hope my answer can help you, thank you!