I think if you can do aerobic exercise in your spare time, you should have a cup of boiled water as soon as you get up every morning, then run for half an hour, or walk fast on your way to work, and you will be 7 minutes full for dinner. You must not eat it after 10 in the evening! Stand if you have nothing to do, so you can burn calories! Stick to it for two months and you should see the effect! Drink more boiled water and less sugary drinks! You can also sign up for a slimming yoga class, which has a good effect and can also play a role in self-cultivation! If you don't want to, you must go on a diet But after all, it's unhealthy, so it's better to spend some time exercising! After all, moderate exercise combined with corresponding diet conditioning is the best partner to lose weight!