Eat less, just one or two a day. Eat more fruits and exercise more.

Running is the most effective, but it takes more than half an hour, such as 30 minutes. Jogging is also ok. Add 5- 10 minutes to the time, say 35 minutes. Let's go, add 5- 10 minutes, say 40 minutes.

Do sit-ups, such as 10 group, do simple stretching in the middle, and then do a group. 2-3 groups a day. At first, you can't do supine, lie on the bed and raise your legs to nearly 60 degrees for 2 seconds.

Persistence is the most important thing, and it will become a habit in 2-3 months.

3 months, thin 10 kg, no problem.

A pillow under your waist is not good, it will only damage your lumbar spine and make you sleep badly.