1. Diet: Change the eating habits, replace foods with high calorie and fat in the diet, and develop the eating habits of medium carbon water (high fiber)+high protein+low fat. Don't go on a diet to lose weight, the less you lose, the fatter you get.

2. Exercise: Aerobic exercise is more suitable for people with heavy weight, such as brisk walking and swimming. However, it should be noted that heavy people are not suitable for high-intensity sports, such as running, skipping rope and playing badminton.

3. Sleep: ensure adequate sleep time, 7-8 hours a day.