Exercise first, of course. Exercise immediately after meals is very harmful to your health. I suggest you eat less an hour before you get off work, so as not to be exhausted during exercise. The main way to lose weight is aerobic exercise, including running, cycling and aerobic exercise, which are the best ways to lose weight in the gym. If you have perseverance, choose two sports every day. It will definitely work in a week. Suggestion: Run for at least 20 minutes, ride for 20 minutes, and the aerobics should be mastered by the coach. Running is the most basic exercise. Don't stop after running and go straight to the next aerobic exercise, such as riding a bike. Note: this kind of intensive exercise is really hard, but fat reduction is very effective! You will be sweating like a pig!