First, pay attention to diet:

1, eat well in the morning, eat full at noon, eat less at night, and eat 70% full.

2. Eat less food containing sugar and starch (sugar, rice flour, potatoes, beer), eat less fried food, eat less greasy food and eat less salt.

Drink a large cup of Pu 'er tea every day.

4. Reduce the eating speed.

5. Fasting for 4 hours before going to bed.

6. Nuts and fruits replaced snacks.

7. Drink plenty of water.

Second, moderate exercise:

1. Do yoga for one hour after getting up in the morning.

2. Do strength exercises for half an hour before dinner.

3. Do aerobic exercise (brisk walking, jogging, bouncing, swimming, etc. ) 30 minutes five times a week.

4. Stand for half an hour after dinner.

5. Stand against the wall for 40 minutes after dinner every day.

6. Stand if you can, walk if you can, and don't always sit still.

Note: Prepare a weighing scale and always pay attention to your weight changes.