[Diet]: 1. Eat well at breakfast, eat well at lunch and eat less at dinner. 2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products. 3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup. Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods. 5. Choose troublesome food, such as chicken with bones is better than diced chicken. 6. Chew food at least 10-20 times before swallowing. 7. Never force yourself to eat when you are eight points full. 8. Brush your teeth or rinse your mouth immediately after meals, eat more apples and drink more water. 9. Try to avoid eating snacks, especially when watching TV. 10. When you feel hungry, it is better to eat something first than to fight against muscle hunger. [Sports]: 1. In summer, you can stay indoors by yourself, run in situ, raise your legs in situ, bow your head and leapfrog. 2. Hula hoop, sit-ups and push-ups. 3. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle). When the weather is cool in the morning and evening, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim. Jog for 30 to 50 minutes. Cycling 1 hour ~75 minutes. Walk 1 hour ~l half an hour. Swim for 30 to 40 minutes. Play tennis for 45 minutes ~ 1 hour. Jump rope for 30~40 minutes. 5. Walk in a straight line at ordinary times and enlarge the steps appropriately, so the speed can be accelerated. Sit up straight while doing it. [Drugs]: There are many slimming drugs on the market, which are also the most widely used slimming drugs at present. Choosing one with no side effects and good weight loss effect is also the key to lose weight and ensure good health. Here I recommend the classic fitness capsule to you. Many fat friends and colleagues around me are using it. Pure Chinese medicine, mild in nature and good in weight loss. You can learn more online. I wish you success in losing weight!