Diet: In the morning, after eating 80% of the usual food, add an apple, at noon, 60%, and at night, add a glass of milk.

Exercise: Get up at six o'clock in the morning, walk for ten minutes, do twenty pull-ups (you can pause two at first and accumulate), do outdoor activities for ten minutes around ten o'clock in the morning, and walk three kilometers after dinner (you can walk one kilometer first and gradually increase).

You can also have your own way. There is only one idea: reduce food intake and increase activity.