First of all, you must keep your mouth shut. Keep your mouth shut. Not dieting, but eating normally. Pay attention to the current diet structure, whether to eat too much, control the daily intake, and rationally allocate the diet ratio: control the amount of staple food. Chew slowly, consciously count the number of chews per bite, about 20 times, chew slowly.
Do some exercise on the basis of a regular healthy diet. You don't need high-intensity exercise from the beginning. At the beginning, you should maintain a certain low-intensity exercise every day to let your body adapt gradually, and then report the amount of exercise slowly. Be sure to find someone who suits you and can work part-time. For reference: Uncle Cat Jogging, Kai, Han Xiaosi and Teacher Kang are all very detailed.