Aerobic exercise must be done, but the most important thing is to start from yourself and do your usual sleep pattern. It is very important to eat regularly. You can go to bed at eleven o'clock at the latest every day and go running in the morning. Eat less rice and flour for breakfast, give priority to eggs for breakfast, chicken legs and beef for lunch, and don't eat any other fried barbecue snacks and alcohol. Eat some vegetables at night. If you are greedy, you can eat tomatoes and cucumbers, such as not eating after six o'clock, and then go to the gym to play badminton, which will be much faster!