From now on, control your diet, eat less high-calorie food, eat more vegetables and eat less staple food. It is best to eat only white meat, eat less and eat more meals, control your food intake every two to three hours, ensure one hour of exercise every day, do 40 minutes of aerobic exercise (aerobic and the like) and 20 hours of anaerobic exercise, rest once a week, and preferably run for more than 30 minutes every other morning. Losing weight is a difficult process. You may not be able to hold on at first. When you feel tired, you can stop to adjust your breath and have a rest, but you must insist on it for more than 30 minutes at a time. Only in this way can you reach a certain heart rate, and the blood flow velocity in fat will be maximized after 30 minutes of exercise, thus reducing fat. Don't rush to start with the primary exercises slowly, and don't covet the difficulty. Every movement of anaerobic exercise must be standard, preferably 12.