We should start with the daily diet control, try to achieve low oil, low salt and low sugar intake, and if possible, it is best to change the staple food into coarse grains. About 70% per meal is enough.
Try to give priority to vegetables and white meat (fish, shrimp, chicken and other low-fat meat), eat less red meat with high fat, and the processing method should be healthier.
Eat less and eat more. Do anaerobic aerobic training every day to achieve better fat-reducing effect. Eat less and eat more to increase the total intake. You should increase your muscles. Your total intake is higher than resting metabolism and exercise energy consumption. If you can't eat protein powder, you can completely replace it with a natural diet, but it will be more troublesome. If you eat more than 20 grams of high-quality protein and 20 grams of protein, you will probably have 5 egg whites and 100g lean meat. Fat should also be ingested reasonably, and don't go to extremes. You can eat 5-6 meals a day. Gradually let the body have an adaptation stage.
Do more stretching after exercise, supplement vitamins, get enough sleep and relax. It helps to relieve the pain.