If it is the former, I suggest you skip dinner, run every night and run on an empty stomach for 30 minutes in the morning. In addition, in terms of diet, you should eat less oil and sugar, and don't eat high-fat foods. And every meal should not be too much, just be full at six or seven, and eat more fruits and vegetables.

If you are healthy and thin, you can eat a little for dinner, or eat some fruit instead of high-calorie food. Exercise once a day for more than 30 minutes, which can consume fat. And every meal is seven or eight full, and dinner is four or five full.