Don't eat three meals on time, don't eat junk snacks, don't drink sugary drinks and sweets, don't eat fatty foods such as fried foods, don't eat midnight snacks, and do aerobic exercise for 30 minutes.

Eat in only one place. Don't touch food anywhere outside the dining table, and don't eat while watching TV or surfing the Internet, which will make you eat a lot unconsciously and make you feel less full.

Step 2 exercise

1. Run for 3 minutes+sit-ups 1 min.

There are many kinds of sit-ups. Choose something that can exercise the abdomen. Be careful not to sit up completely when you get up. You can get up at a 45-degree angle, use the strength of your abdominal muscles to get up quickly and fall slowly.

2. Run for 3 minutes+push-ups 1 min.

Push-ups Push-ups mainly exercise the pectoral muscles, and can also exercise the abdomen, but the effect of chest muscle exercise is obvious.

3. Run for 3 minutes+supine leg lifts 1 min.

Supine leg lifting action decomposition: Step 1: The body is lying on the ground, arms are tightly attached to the sides of the body, and the lower abdomen is tightened. Step2: Lift the leg to be perpendicular to the ground. According to personal physique, it can not be vertical, as long as it achieves the effect of exercising the abdomen.

4. Running for 3 minutes+flat support 1 min

Step 1: Lie prone on the ground and support the whole body with two toes and forearms of both hands. Step2: Shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept on the same plane as possible. Step3: Keep your eyes on the ground and keep breathing evenly.

5. Run for 3 minutes+sit with your legs closed 1 minute.

Step 1: You need a chair with good stability, sit on it and grasp the edge of the chair with both hands. Step 2: put your legs together, and then shrink your legs to your chest until you feel tight in your abdomen.

6. Run for 3 minutes+lie on your back, bend your knees and close your legs 1 minute.

Step decomposition of supine knees and legs: Step 1: Lie flat on the ground, legs together, hands tightly attached to the ground Step2: Put your legs away and keep your calves parallel to the ground step3: Sit up on your back and tighten your knees to your chest.

Note: You can do all the above actions, or you can choose one or several of them separately for training. 3 minutes aerobic+1 min muscle training is a group, and more than 4 groups are repeated each time.