To give you a reference, I am currently losing weight healthily. My daily diet is as follows:

Breakfast (multiple protein, vitamin C supplement): boiled eggs, milk, steamed purple Potato/sweet potato/corn or a vegetable bun tomato/orange/apple/kiwi;

You are basically not hungry in the morning. If you are hungry, add a snack in the morning: 3 red dates or 3 pecans (nuts);

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Lunch: multi-grain rice (purple rice/black rice/pumpkin rice/brown rice), stir-fried vegetables (celery/carrots/king oyster mushrooms/lotus root slices/broccoli, etc.), a portion of semi-vegetable vegetables with less oil ( Chicken breast with broccoli, beef tenderloin with onions, etc.);

Afternoon snack: 100g yogurt or small apple/pear/tomato/piece of pineapple

Dinner: boiled corn/steamed corn Potato/sweet potato/pumpkin; or multi-grain porridge, sometimes with some stir-fried vegetables;

Exercise: exercise for more than 50 minutes a day, go to the gym on Monday, Tuesday, Thursday and Saturday, aerobic boxing, waist and abdominal exercises Training, etc., 3 days of aerobic exercise and 1 day of anaerobic exercise. Only by adhering to a healthy diet and reasonable exercise can you ensure healthy weight loss. Although it is a little slower, it will not rebound.