Generally speaking, exercising for more than 30 minutes every day requires aerobic exercise, such as jogging or aerobic exercise. Leg press after exercise, stretching muscles, is good for lines. In terms of diet, try to avoid high-fat and high-calorie foods, eat more fruits and vegetables, drink low-fat or skim milk, and stick to it, you can lose about 3-5 kilograms a month. And personally, I don't think it will hurt the body, it is very healthy.