However, it is better to exercise three or four times a week. Choose light weight and do it for about 30 minutes. Doing aerobic training for 30 minutes is better than simply doing 1 hour strength training or aerobic training. Eat in moderation, eat less and eat more, and be full. Because eating too little, the metabolism will decrease, which is not conducive to losing weight. The daily calorie intake of adults shall not be lower than 128.