Eat less and eat more, and the food should be light. Eat more grains, vegetables, fruits and less meat. It is best for colleagues to reduce calorie intake during weight loss. In terms of exercise, exercise 3-5 times a week for 30-50 minutes each time. If you are eager to lose weight and have good physical fitness, you will get more exercise, otherwise you will get less exercise. This way to lose weight is a healthy way to lose weight.