During weight loss, diet arrangement is very important. Here are some suggestions:

1. Control total caloric intake: The key to losing weight is to burn more calories than you consume. Therefore, make sure your total daily caloric intake is lower than your daily needs. You can use an online calorie calculator to estimate your daily calorie needs.

2. Increase the intake of vegetables and fruits: Vegetables and fruits are rich in fiber, vitamins and minerals, which can keep you full longer. Try to choose vegetables and fruits that are low in sugar and starch.

3. Choose high-quality protein: Protein can help increase satiety and promote muscle growth. Choose low-fat and high-protein foods such as lean meat, fish, tofu, and eggs.

4. Intake healthy fats in moderation: Healthy fats can provide energy and help the body absorb fat-soluble vitamins. Choose healthy fat sources such as olive oil, fish oil, and nuts.

5. Reduce your intake of processed foods and high-sugar beverages: Processed foods and high-sugar beverages often contain too many calories and unhealthy nutrients. Try to choose fresh ingredients for your meals and avoid excessive intake of sweets and sugary drinks.

6. Control meal sizes: Try using smaller plates to reduce the portion size of each meal. At the same time, you can adopt a meal-sharing system and eat 5-6 small meals a day instead of 3 large meals.

7. Pay attention to drinking water: Drinking enough water can help you stay full and promote metabolism. Drink at least 8 glasses of water every day, and you can increase it according to your personal needs.

8. Avoid overeating: Try to avoid taking in too many calories at one time, which will lead to rapid weight regain. Eat small meals frequently and taste food slowly to give your body time to feel full.

9. Plan your meals: Planning your meals for a week in advance can help you better control your calorie intake. Daily food can be divided into different meals to ensure nutritional balance.

10. Develop good eating habits: Losing weight is not just a short-term goal, but more importantly, developing healthy eating habits. During the period of weight loss, it is necessary to maintain a good work and rest schedule and ensure adequate sleep to help the body better adapt to the new way of eating.