You eat more and exercise less. You should start from these two aspects. 1 It is best to eat more meals and less. You can refer to online menu 2. Eat less oil, less fat, less meat and more vegetables. Try not to smoke, drink less and stay up late. 3 Exercise, exercise, you can refer to your own working hours and leisure arrangements, you can take, mode one (warm-up, stretching+strength for 30 minutes+aerobic exercise for 40 minutes+relaxation, stretching) to practice for one day and rest.