First, eat less oil and sugar (so eat less food and eat more vegetables). Eat more beef and potatoes, which are high in protein and minerals. If you can persist, then try. Go running for 20 minutes at 7: 30 in the morning. If you can't stop, you can walk halfway. You can exercise your muscles at three o'clock in the afternoon (muscles can burn fat for a long time and keep fit). Rest after dinner 1.5 hours, and then run for half an hour.