The change of human fatness is determined by the difference between the daily intake of calories and the consumption of calories by the human body. People who eat more calories than they eat will lose weight, and vice versa. Therefore, people who want to lose weight must first adjust their diet structure, focusing on foods rich in cellulose and low in calories, such as oats, broccoli, potatoes, skinless chicken breast, tofu, fish and so on. And change your diet, eat less and eat more, eat less at a time, and increase the number of meals, preferably five times. Mainly aerobic exercise, jogging or brisk walking is recommended, and continuous exercise for more than 40 minutes four times a week is recommended. Pay attention to stretching before and after running to protect your knees.