1. Adjust the diet: by properly adjusting the diet structure, eat more foods with low calorie, high protein and rich in vitamins and minerals, such as vegetables, fruits, lean meat, fish and nuts. Avoid foods high in sugar, fat and salt, such as candy, cakes and fried foods.

2. Control food intake: develop the habit of "three-point fullness", chew slowly, avoid gorging and avoid overeating. Control your food intake to lose weight.

3. Increase the amount of exercise: by actively participating in physical exercise, such as running, walking, cycling, swimming, climbing mountains, skipping rope and other aerobic exercises, increase energy consumption, promote fat burning, and achieve the purpose of losing weight.

4. Healthy lifestyle: Keep an optimistic attitude and avoid frequent anger or sadness. Adjust work and rest habits, ensure adequate sleep time and avoid staying up late for a long time.

5. Appropriately increase the amount of drinking water: appropriately increase the amount of drinking water to keep the body hydrated, which helps to metabolize waste and promote fat burning.

6. Seek professional guidance: If you need more targeted guidance and suggestions, you can consult a doctor or a professional weight loss guidance institution.

It should be noted that losing weight is a long-term process and needs perseverance. At the same time, don't pursue the effect of losing weight too much. We should gradually adjust our diet and exercise habits to gradually reduce body fat and keep healthy.