If you don't have time to exercise, which proves that you are a person who often sits and works, then sit and exercise. Stretch your hands and feet frequently (if you are weak, don't push too hard, you will get dizzy), twist your waist often from side to side, rest for two hours, get up and walk 15 minutes (you can set a reminder).

In addition, some people say that you should not reduce your appetite. I think it is better to reduce it. For example, if you are full at nine, eat at eight. Don't eat midnight snack, go to bed as soon as possible.

Also, with the help of external forces, some fitness equipment can also be used sitting (Baidu, you can see a lot of sports equipment); Don't take drugs. It will be slower without medicine, but it won't hurt you.