First, only eat whole wheat snacks, because whole wheat contains less fat than others. Secondly, can you spare 30 minutes for simple exercise? If possible, I'll teach you what I'm using now, but it hurts all over.

1, hands up, eyes on the ceiling, feet together, standing 1 min,

Second, kick the foot back to the position you can bear, about 1 time, 1 group 1 time. Do 3 groups every day.

Three, feet shoulder width, hands flat, count 1234 and squat down, count 5678, slowly, 45 times a day.

Fourth, sit-ups are not sit-ups, that is, don't sit-ups, just touch your ears, don't hold your head, it will hurt your cervical spine, 45 times a day.

More importantly, I don't have enough to eat at night. You just need to feel half full, because you don't exercise at night, so you must eat breakfast.