Exercise more, use exercise to lose weight, and then control your diet. Don't eat high-calorie food during weight loss. Usually, you can eat less greasy food, eat more coarse grains and eat as few meals as possible. It is suggested that you can add foods rich in dietary fiber, such as Chia seeds, because it will make you feel full and allow you to consume less calories every day, and maintain energy and endurance under the premise of controlling your weight.