Proper anaerobic exercise, you can take time off to jog for 3 to 5 kilometers! Drink plenty of water and eat more fruits after running to supplement calcium! Eat less meat and more rice for three meals, and control it at 50% to 70% full. Walk slowly downstairs after dinner 10 to sit for 20 minutes! Eat less sugar, eat less junk food and drink more water every day. I hope it will help you, and the effect will be obvious if you persist for one month.