1. Don't eat fried food in the morning, eat more nutritious food, be full at 7 noon, and only eat fruit at night. You can go swimming every day if you can. 3. Run for 20 minutes in the morning and 20 minutes in the evening. Try to stand at home and sit less. 4. Do a "three rounds" exercise before going to bed. 5. Search the video of aerobic exercise online, and learn to sit at home at ordinary times, which is very effective. (pure hands, hope to adopt)