Eat less, eat more and exercise more. You can eat more breakfast. You can also eat some high-calorie things you want when you are full. You can eat some rice and vegetables for lunch, but be careful not to be too greasy. You can eat meat, but you must eat less. You can have a full meal in 7 or 8 minutes. You can choose to eat light boiled vegetables or raw tomatoes and cucumbers for dinner. Remember not to eat fried vegetables. You'd better eat fruit before noon, and never eat it at night. Don't eat anything for four hours before going to bed, and drink water when you are hungry. It must be white water, and it is best not to drink sugary drinks at ordinary times.

If you exercise, you can choose any exercise you like, but you must stick to 1 hour and keep going! I recommend jogging or brisk walking; You can sweat a little. First of all, you shouldn't exercise too much. After getting used to it, you can increase the amount of exercise appropriately. Remember, it's continuous exercise 1 hour. Come on! As long as you stick to it for a month every day, it will produce good results!