First adjust the diet, less oil, less salt and less refined rice flour, and the staple food can be replaced by potatoes. Divide the total amount of normal three meals into 4-5 meals. Give up snacks, sweets, frying and midnight snack. If you exercise, you can start with a brisk walk. 1 month can lose a few pounds, and then improve the intensity of exercise. If you care about the hardness of your calves, be sure to stretch your legs at the end of the exercise.