My height 180 and weight 140. I've gained weight 17 kg in the last year, and I've grown to the lower half. My calves and thighs have become thick and fat, and my old pants are gone. ...

1. No matter what method, it is not absolute, it must be a scientific and reasonable diet plus appropriate exercise;

2. The reasonable proportion of three meals a day is 30%, 40% and 30%;

3. Appropriate exercise:

1) jump rope;

2) hiking;

3) climb stairs;

4) sit-ups;

5) swimming;

6) Ride a bike at home or with your legs every day;

7) Massage the stomach clockwise and counterclockwise every day, around the navel;

8) Pat the outer thigh in your spare time every day.

9) turn the hula hoop;

10) If the conditions are good, you can go to the gym and design a professional weight loss method.

For reference.