Keep walking and jogging every day, uninterrupted, and of course, do what you can, and gradually lengthen the exercise time, so as to be effective for a long time.
Get into the habit of chewing slowly and eat in no hurry. Normally, the reflex arc of the brain doesn't pass so fast. Chewing slowly and prolonging the meal time will make you feel full, and you won't eat too much to make your stomach bigger and bigger. It's best to eat only seven points full.
Fried foods such as fried chicken, fried skewers, high-fat fat meat, hot pot, mutton skewers, etc. You can't touch it again. If you don't eat for a long time, you won't be greedy. Starch and potato products should also be eaten less, and another is sugar. Carbonated drinks contain very high carbon content, so eat as little fruit as possible. You can eat an apple once in a while. Say goodbye to snacks and stop eating.
What can I eat? Vegetables are low in calories. Of course, they need less oil and some salad. Or boiled, less salt, more vegetables and less staple food. Choose fish to eat meat. Fish with thorns can also slow down eating and digest easily. The staple food is coarse grains, and coarse grains are the best. Dairy products should be fat-free and sugar-free, and yogurt should be made by yourself. The sugar content of yogurt in the supermarket is too high.
Some people are fat because they eat too much and their bellies are too big. It is best if they can control their mouths, but if they can't control their mouths, they can choose to go to the hospital to check whether they are suitable for stomach slimming surgery, that is, if they shrink their stomachs, they won't eat so much.