If you haven't been running, start walking and running alternately. Walk for 30 ~ 60 seconds or 50 ~ 100 meters, then jog for 30 ~ 60 seconds or 50 ~ 100 meters. Don't run too fast. According to the physical condition, you can do 6 ~ 12 times a day (walking and running 1 time) and exercise 1 time. You may feel a little tired when you start exercising, but you will gradually lose it after a while. Run for more than 40 minutes at a time, and less than 40 minutes will have no effect.
In addition, the diet must be controlled, eat 8 sub-packages per meal, do not eat foods with high fat content, do not eat braised pork, pork belly, sweets, snacks, midnight snacks and high-energy foods. Eat more vegetables, boiled vegetables, cold dishes are best, don't refuel. Eat more fish, red meat, beans and protein-rich foods.
Stick to these two aspects, and your waist and abdomen will be perfect in a few months.