Please avoid eating artificial sugar, ice cream and carbonated drinks;

Do not eat trans fats, please abstain from cream and baking (vegetable fats);

High-protein diet, the proportion of protein is adjusted to 40%-50%, and eggs and boiled chicken breast can be eaten;

High fiber diet, oats and cucumbers can be eaten more;

Vitamin intake, especially group B, can consider a variety of vitamin tablets;

Antioxidant intake after exercise, blueberry, cod liver oil, purple cabbage, etc.

Eat low GI sugar all day.

The most important thing in exercise is that the bull's-eye rate and heart rate are enough. Thirty minutes is enough. It's useless to walk slowly, sway slowly and read novels for two hours by bike. I suggest you Google HIIT.