Three meals are regularly quantified, with the proportions of 30%, 40% and 30% respectively.

Regular work and rest, good sleep, and no food for three hours before going to bed.

Quit high-calorie and high-fat foods and eat less or no snacks and junk food.

Carry out three kinds of sports in a balanced way:

Aerobic exercise: Taking running and step exercise as typical examples, the rapid increase of heart rate helps to lose weight (not recommended for heart disease). Stick to it for more than 30 minutes at a time, and then increase the running time according to your own tolerance.

Resistance exercise: Dumbbells or other strength-based exercises, (according to their own endurance), starting from the lightest, are very effective if the weight is appropriate. But you can't do more.

Stretching: You can choose gymnastics, which has good coordination and is helpful for shaping.