First, a reasonable diet: eat 7-8 minutes full every meal (just don't be hungry before the next meal), and try to eat less high-fat and greasy food. Don't sit down immediately after a meal, stand for half an hour and then sit down to prevent fat accumulation.

Second, go jogging one hour after dinner every day (the air is the best at night, and digestion during exercise helps to sleep at night), and the time is about half an hour. It is appropriate to control the speed and the amount of exercise you can bear. Walk before and after running 10 minutes to comb and adjust muscles.

Third, never eat before going to bed. Sleeping at night, people's physical consumption is extremely small. If you eat before going to bed, you basically accumulate a lot of calories, which sometimes becomes an important cause of obesity.

Fourth, ensure adequate sleep and develop a good routine. This is also a very important point to control obesity. Lack of sleep or staying up late will cause physiological disorders, which will lead to obesity.

All of the above are personal experiences. I am also in Shangyu, and I run in Binjiang at night. I'm exhausted from typing. I hope I can help you!