Reducing carbohydrate intake and dividing three meals a day into 5-6 meals can improve basal metabolism. Change the intensity of aerobic exercise, jog 1 min and sprint for 30 seconds. Or change to running on an empty stomach in the morning and only practicing equipment at night. If you don't change the training mode for a long time, your body will adapt and enter the platform period. Make a change once a month, whether it's training or diet.