First of all, control your diet, don't eat high-calorie and high-calorie foods, such as fried foods, and don't sleep for an hour after meals, because it is easy to synthesize fat. It's best to take a walk for about an hour after dinner, eat less meat and eat more fruits and vegetables. There is also a reasonable allocation of sleep time. Sleep time should not be too long, sleep time is too long and it is easy to get fat. You can run for more than eleven minutes every day, because fat consumption will only be used after eleven minutes. It is best to run 10 thousand meters every day, that is, to spend an hour running, in order to achieve the best effect of losing weight. Your legs are too stiff. You can soften it by massage without relaxing after running. You can also soak in hot water, pat and rub. . . In fact, drinking water without eating for a week can reduce a lot of money, but it is not good for the stomach, because you don't control your diet and sleep well. But you have to sweat a lot every day and train for hours.