Food: Drink porridge lightly in the morning, don't eat greasy food, mix nutrition at noon, eat more vegetables and green food, and eat less meat, not too greasy. Fish and chicken can be relaxed if they are greedy (of course, they can eat less). Eat less at night, do not eat greasy food, and sometimes eat fruit. Apple is the first choice. Don't eat or drink water a few hours before going to bed. The most important thing is: don't sit and lie down for half an hour after dinner. You can walk, but you can't stand. This method is very effective in losing weight. Exercise: Swimming (best), jogging (more than half an hour, aerobic breathing can burn fat), doing sit-ups before going to bed at night (thin belly), stretching in the morning, ok. Good luck, you should stick to it and lose weight healthily.