That is, when standing on tiptoe on the bus, walk backwards, eat 70% full, eat less greasy things, run for two hours every day after dinner according to your physical condition, generally more than 2000 meters, remember not to run intermittently, four days a week, and do leg exercises for the remaining three days. Specifically, you can refer to online videos, books and other materials, and make the best plan according to your actual situation. Finally, you must seriously implement it. Wish you success!