From now on, go to bed before 1 1 every day, drink water many times (at least five times, 250CC each time), eat vegetables with high fiber content for three meals (300 grams per meal), eat whole lean meat, have a bowl of rice for each meal or replace it with starchy foods such as sweet potatoes, and then don't eat any sugary snacks and drinks, fat, and an egg a day. Keep active every day, run at a fixed time every day, step by step, starting from running for 20 minutes (continuously), adding a few minutes every day, maintaining it for 40 minutes, and gradually speeding up. The key point is to make your heartbeat reach 1 10- 130 beats/minute during the process, and keep it for one month.

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