1. Eat more foods with high fiber and high protein, such as fresh vegetables, fruits, fish, beans and coarse grains, and don't eat too many starchy foods, such as potatoes, sweet potatoes, yams and chestnuts.

2. Control diet and reduce calorie intake. For example, if the staple food is rice and noodles, you can change it to whole grains and eat fried dishes without sugar, salt and oil;

3. Develop good eating habits, don't overeat and drink water half an hour before lunch;

4. Keep exercising, such as sit-ups, flat support, skipping rope, climbing stairs, standing against the wall, etc.