In addition to jogging and other aerobic exercises to help burn excess fat, we must also adjust the daily diet structure, change the staple food into slow-release carbohydrate foods such as fruits and vegetables, purple potatoes, corn, sweet potatoes, or reduce the intake of staple food, and take low calorie, low fat and high protein as the dietary structure standard, and mix fewer meals and more meals reasonably; Don't stay up late at night and don't sleep late in the morning. Skipping breakfast and lack of sleep will greatly reduce the basal metabolic rate of the next day, so breakfast should not only be eaten, but also be rich; Lunch is full at 6 or 7 o'clock, with low-calorie fish, chicken and shrimp as the main energy and protein source; Dinner can be replaced by yogurt, fruits and vegetables and a light diet.