Hello, I suggest you run for 45~90 minutes every day. Don't ask how many meters you have run, just make sure you are running, the slower the better. Eat more crude fiber foods, such as vegetables, celery, bitter gourd, mushrooms, corn, potatoes, bean products, beef, egg white or coarse grains.

Avoid fried, greasy, high-sugar and carbonated drinks and reduce salt intake. If we can cooperate with equipment training, the effect will be better. It should also be noted that you can only do exercise half an hour before meals or two hours after meals. Aerobic exercise should be carried out between 13 and 17 in the afternoon.