Eat less or no food with high sugar content, eat less food with high protein content, and keep a normal biological clock.

It is difficult to lose the fat attached to the arm muscles. There is one way you can try:

Stop practicing strength. Do light dumbbell exercise for a long time (5 minutes at a time) and consume energy.

Waist fat is the most difficult to reduce, so we must persist in jogging for a long time and exercise for more than 30 minutes; You can't stop immediately after jogging and continue to walk slowly 10 minutes or so.

Don't drink plenty of water after exercise. It's best to keep 1~2 hours before eating. Give priority to with dietary fiber, be sure to chew slowly; It is best to drink a small bowl of soup before eating to nourish the stomach and lose weight.