First of all, if you can stay up late, try not to stay up late or stay up late less. If there is no way to avoid it, we can only take other measures.

Usually, we should pay attention to more relaxation and exercise. If it is a job that often requires sitting, get up and do some small exercises every once in a while. You can search online and learn some simple skills. If you don't have time to run and walk, you can buy a skipping rope. If you skip rope in your spare time, you can stovepipe ~

Secondly, in terms of diet, we must eat more fruits and vegetables. Food should be light, with less oil and salt, and the amount of food should be reduced appropriately. If you really can't help eating more, then eat less and eat more. For example, three meals a day become four meals a day, and only eat a little for each meal to ensure that you will not be hungry. Especially don't eat supper at night! ! ! Hit the point! ! ! Don't add meals after eight o'clock at night, it will be easier to gain weight.

Finally, I wish you success in slimming ~