There are many effective ways to lose weight and waist. For example, to lose weight, you can adjust your diet and exercise, control your calorie intake in your diet and avoid overeating. After eating more fresh fruits and vegetables, you can keep running every day, or do sit-ups and jump rope. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. Guiding opinion: we should cooperate with sports. Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger, make it more difficult to accumulate fat and reduce abdominal fat. The best way is jogging and skipping rope. If you can, you can go to the gym and adjust the speed to 5 km/h for 45 minutes to an hour every day. As long as you keep this amount, you can see the effect after 30 days. Guidance: Eat a reasonable diet and eat more vegetables and fruits. Try to eat less fish and meat. And don't overeat. Drink more water.