In 2013, my weight was around 48kg, and I increased it to 55kg through fitness and dietary control. In 2016, my body shape reached its peak at 60kg, with a body fat percentage of 12%. In 2022, my weight was 63kg, but my body fat percentage was around 22%. I still managed to regain a weight of around 57kg and a body fat percentage of 18% through fitness and dietary control.
I just want to emphasize that controlling diet is very important for shaping the body, and the method of controlling diet is to calculate the calories of food. Only then will you realize what foods you should consume. For example, when you are thirsty but don't want to drink pure water, you want to drink a beverage with a taste like coffee or tea. If you understand the calorie percentage of these foods, you can know that if you choose coffee, it's best to drink an Americano, and if you prefer tea, you can drink almost all types of tea. Even tea is considered beneficial for weight loss. Find tea here,https://teayucafe.com/
The reason why many people fail to achieve their weight change goals by calculating calories is that they cannot persist. Remember, this is a long process.