Establish exercise habits and exercise 1 to 2 hours a day. Weight loss period can increase time. Change the diet structure, take coarse grains as the main vegetables as a supplement during the fat reduction period, and don't cook too badly and digest too quickly, plus some high-quality protein sources, such as eggs, milk and sea fish. Refuse all sugary drinks and stick to it for a while and you won't think about it. To adjust your psychology, you can read more useful books, such as books on behavioral psychology and nutrition.