1, eat less: eat well for breakfast, eat enough for Chinese food, and eat less for dinner (or eat fruit yogurt instead of staple food); Eat less meat, eat more vegetarian food, and eat less food with high fat content.

2. Exercise more: run for 30 minutes in the morning, take a walk after dinner 1 hour, squat 100 times in the afternoon and squat 100 times in the evening.

3, long-term persistence gains a lot, otherwise it will rebound quickly.