Eat less and eat more, and mix them 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 minutes, vegetarian dishes; Don't eat rice at night, use sweet potatoes or potatoes instead of staple food, add some vegetables and put less oil; If you are really hungry before going to bed, eat two bananas and drink some yogurt. Always remember a truth: "If you consume more calories than you absorb, your body fat will automatically and slowly lose."

Low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, skating, skipping rope, aerobics and other sports, are repetitive and can last for more than 20 minutes to keep the heart rate at a certain level. This kind of exercise is called aerobic exercise.