The root cause of obesity is that energy intake exceeds energy consumption. All weight loss methods are directly or indirectly centered on calories, the effective index is to reduce calories, the health index is to protect basal metabolism, and the continuous index is satiety and satisfaction in appetite control. Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced. Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function. The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Jogging, mountain climbing, brisk walking, ball games, swimming, etc.