[About diet]:

1. It is suggested to give priority to high-fiber fruits and vegetables, and properly mix with cereals and dairy products.

2. Reduce the intake of high-calorie and high-fat zero food, such as snacks, cakes, desserts, drinks, fried barbecues, etc. If you don't eat, it is not recommended to eat in the morning.

3. It is suggested that the proportion of staple food in dinner should be reduced to 1/2, or replaced by fruits, vegetables, soybean milk and dairy products.

[about sports]:

1. Go fast+jog

climb the stairs

stretching

4. In-situ operation combination

Note: Exercise requires long-term adherence to diet, and the effect is good.

Rose editor

Suggest stovepipe exercise:

1. It is suggested that the air tricycle should be around 15 minutes/time.

2. It is recommended to vertically leg for about 20 minutes/time.

3. Climb the stairs for about 20 minutes/time.

4. Fast walking+jogging for more than 30 minutes/time.

It is recommended to start massage after exercise (that is, pinch ~ pat, knock ~ anyway, just try your best to soften the muscles that have just hardened after exercise! Must be soft ~) especially the calf. ...

Persistence will be effective.