Give priority to exercise, supplemented by diet, and increase cereals, vegetables, fruits, dairy products, meat and beans.

Eat less and eat more, get enough protein, and control carbohydrate intake.

Eat more vegetables to increase satiety.

Strengthen anaerobic training and moderate aerobic training.

It should last at least 40 minutes, preferably running.

Reduce the intake of carbohydrates at night, and strength training needs the sugar in carbohydrates to provide energy.