Stay on a diet
Control diet, mainly control staple food, eat 7 minutes full for each meal, no more or less, refuse greasy, sweet, fried food and sugary drinks, and put an end to midnight snack. Eat more vegetables, fruits and coarse grains, and eat less meat. Recommend chicken and fish.
♀? aerobic exercise
Aerobic exercise: jogging, brisk walking, cycling, swimming, playing ball, can be done for more than 30 minutes at a time, and persist for more than 3 times a week.
Persistence is the key
Supplement and persistence are the key. Losing weight is not permanent, especially after a certain age.