But don't deliberately go on a diet, it's bad for your health.
Usually eat three meals as usual, but replace foods with high sugar, high fat and high calorie with foods with low sugar, fat and high protein.
Fat can't be eaten, and the absorption and storage of fat is basically 1: 1. In other words, you will grow as much meat as you eat. Like chicken, fish, pure lean meat, nothing serious, you can eat it in moderation.
Give up drinks and snacks. I'm determined not to eat after dinner.
Measure your basal metabolism, calculate the calories of everything you eat every day, and don't exceed the standard.
I have lost about 35 pounds in the past three months. The above is my personal experience, for reference only.