First of all. What about lunch? First, drink a glass of water.

Second. When eating, don't eat, eat cucumbers. If you feel that cucumbers are not full, you can eat whole wheat bread first, and never eat it after 8 o'clock.

Third. Choose a sport. Exercise for 2 hours in the morning and 2 hours in the afternoon. Besides, don't sit after dinner. Get up and walk for about 15 minutes.