Go to the gym and jog on the treadmill before exercise 10 minutes. Sitting waist twisting machine 10 minute, back pedaling machine 15 minute, dumbbell exercise 10 minute, spinning bike 15 minute, rope skipping relaxation 10 minute. The amount of equipment depends on the physical condition and should be gradually increased. Drink glucose water to replenish energy during exercise. Eat well for breakfast, eat well for Chinese food, and eat less for dinner. Don't eat midnight snacks and snacks, eat more fruits, try to eat white meat instead of red meat. Eat more calories-absorbing vegetables for dinner.