1, reasonable diet: We should reduce the staple food, eat 7 minutes full for each meal, and add coarse grains, and we should take the way of chewing slowly. Also choose foods with strong satiety, eat less fried, sugary and high-fat foods, and eat foods with more cellulose, such as vegetables;

2. Physical exercise: Exercise methods should be gradual and gradually increased, especially aerobic exercise, such as brisk walking and aerobics. Starting from low intensity, stick to 10-30 minutes every day for half a month or 1 month. In the case of physical tolerance, strengthen the intensity of physical exercise and extend the time, so as to achieve the effect of rapid weight loss.