First, diet to lose weight: First, maintain good eating habits, don't overeat, and control your diet reasonably. Second, breakfast must be eaten, and dinner can be eaten less or not. Don't be full, eat until you are about seven minutes full. Eat less and eat more. Don't eat for four hours before going to bed. Avoid eating supper to lose weight. Third, drink plenty of water and drink eight glasses of water every day. Drinking plenty of water can help you expel excess toxins from your body, clean up your intestines and increase your satiety. It is a good product to lose weight. But don't drink water after 9 pm (or 4 hours before going to bed), which will make your body edema; Eat more fruits beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. In addition, fruits are rich in nutrients. Snacks: Eat less desserts and puffed foods and drink more low-fat or fat-free dairy products. Second, exercise to lose weight: first, running: running is our most common aerobic exercise, but also the most weight-losing aerobic exercise. Two groups run for 30 minutes every day, jogging for 10 minutes, accelerating for 10 minutes, and jogging for 10 minutes. On average, the speed of jogging should not be lower than the speed of painting, and the speed of running should not be higher than one or two. Second, badminton: Although playing badminton is not particularly intense, it consumes physical strength and is very conducive to losing weight. Playing badminton more can effectively lose weight and promote metabolism. Third, swimming: people swim in the water, and their bodies consume more energy in the water than on land. Energy supply depends on the consumption of sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat. Fourth, skipping rope to lose weight: skipping rope is the best slimming exercise. Tests show that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. 5. Ride an aerial bike in bed before going to bed: The action of riding a bike makes your thighs tingle and itch, and makes the fat inside burn, which can reduce excess fat for a long time. Third, auxiliary weight loss: weight loss drugs, weight loss capsules, acupuncture and cupping massage, Chinese medicine and so on. Buy regular diet pills and capsules on the market. Choose a reliable acupuncture and cupping massage mechanism. Some acupuncture and cupping can quickly eliminate excess fat, eliminate toxins and regulate female endocrine disorders, dysmenorrhea and constipation according to human acupoints. Tip: Find like-minded friends to lose weight, encourage each other, or ask friends to urge you to lose weight. Weigh every week; Pay attention to your weight and adjust it in time.