Diet control and exercise have the best effect. Exercise is as important as diet. Jogging for 30-60 minutes every day is guaranteed, but it is not easy for too long. Increase the intake of coarse grains in staple food and ensure that coarse grains account for about one-third of staple food every day. You can often eat corn rice, sweet potato rice, oats and so on. It is emphasized that only the proportion of coarse grains should be increased, and the total staple food should not be increased, or even reduced in moderation. It is best to eat more than a catty of vegetables every day, but the cooking oil should not be big, otherwise it is very easy to get obese (some people like to eat soup left over from cooking, which is not recommended here because it contains a lot of fat). Soup, miscellaneous vegetables and cold dishes are the best. Especially celery, leek, broccoli, cabbage, mushrooms, kelp, fungus and other dietary fiber content is high, it is best to have it every day, to increase satiety, promote defecation and reduce fat absorption. Arrange three meals and have a good breakfast, because the metabolism is fast in the morning and it is not easy to get fat. Lunch time can be reserved between the application of this scheme or a slight reduction. The main change is in dinner. If it is missing, it can be replaced by 200g of fruit or two tomatoes. Control fat meat, broth, greasy food, sweets and high-energy drinks such as coffee, cola and milk tea. And high-energy snacks. At the same time buy some rare pills to supplement micronutrients. Drink plenty of water, about 1500ml per day.