Keep running or riding a bike every day. If you want to be quick, add a lot. Not if you run for a long time. It's up to you. Then there is diet. Eat steamed bread, eggs and milk in the morning, endure when you are hungry, or put some apples in the office, eat at most two bowls of rice for lunch, eat better, eat cucumber eggs and sugar-free soybean milk for dinner, run after meals when you are free, go to bed early and get up early when you are hungry, and then start a new day. As long as you dare to persist, it will be useful. Trust me! Hope to adopt ~