Reduce cereal staple food. Just like rice, a small bowl is enough. Then eat vegetables and meat. Try to fry vegetables as little as possible. Meat must be lean. Eat less pork. The fat content is too high. Eat more cow heads and chicken. Don't eat chicken skin. Pay attention to eating more meat. There are two hours of high-intensity exercise every day. Playing basketball or football is the best. Sweating is not good, but it makes the body feel tired and sour the next day. Do not go to the gym. You are too young to strengthen muscle training. . . . . The most important thing to remember-eat less and eat more lean vegetables. High intensity exercise