For your question, you should strengthen the long-distance running on an empty stomach in the morning, at least 5 kilometers away; Increase the distance according to your physical strength. You can also run long distances with heavy loads. Because running on an empty stomach burns body fat the fastest, like now in summer, swimming for more than two hours a day is also a good fat-reducing choice, and diet should also be paid attention to; Eat less high-fat foods such as pork belly, and choose light green leafy vegetables as the staple food and add a little fruit with low sugar content. If you can avoid eating dinner, you should walk to school and work as much as possible, even if you are in the car. In short, you should strengthen all kinds of physical exercise and pay attention to your diet, so that you will get unexpected results. Drinking more water can also accelerate detoxification in the body, and drink enough water every day. The most important thing is getting up early.