Eat only a small amount of meat every day, and try to eat more fruits and vegetables (remember that meat must be eaten, not just fruits and vegetables). If it is still heartless, it is recommended not to eat foods containing carbohydrates, such as rice.

Exercise:

Run 5 kilometers every morning, take a rest after running and go to 1000 rope.

Remember to walk slowly for half an hour after dinner.

You'd better go swimming after dinner.

Do aerobic exercise before going to bed or something.