Diet is to eat less and eat more. Don't eat anything high in fat if you can't eat it. Eat rice as the staple food, eat more vegetables, eat a fruit every day, such as an apple, and drink oatmeal in the morning. The most effective exercises are aerobic, jogging, swimming and jogging. No space restrictions, just a pair of running shoes. It is recommended to run on an empty stomach in the morning, which consumes more. If you are interested, you can also try high-intensity interval training to reduce fat and speed up.