It is mainly regulated by controlling dietary calorie intake. First, we should have a balanced nutrition, not reduce breakfast, low carbon for 2 days, and then return to normal diet for 3 days. It is easier and more effective to restore metabolic level with diet than exercise. To put it bluntly, low carbon means eating at least half or two-thirds of the staple food for lunch and dinner. Insufficient calories will cause body balance, and on the third day, body metabolism will be much lower, so two days is the most suitable, not more than three days. The heat consumed by exercise is very limited, because in the process of body evolution, it is efficient to use heat, and priority is given to storing heat as fat. Don't compete with the body, learn to use its characteristics. Intermittent dieting can overcome the metabolic decline caused by long-term dieting. The plateau period is the reason why the body adapts to low calorie, and long-term dieting will damage the metabolic level. You should convince your body that you are not facing hunger, otherwise once your body starts the mechanism to fight hunger, you are fighting against the achievements of millions of years of evolution, and few people can win. Proper exercise is good for health, excessive exercise is harmful to health, and the calories consumed by exercise are very limited. Excessive exercise is sometimes more harmful to health than long-term dieting. For example, muscle dissolution is very terrible.