——Sports

· Frequency of aerobic exercise: Exercise 3 days a week and gradually increase to exercise every day.
· Adjust the exercise plan and increase resistance exercise under the guidance of professionals.
· Moderate-intensity physical activity, 30 minutes a day. Depending on your overweight status, it is recommended that after adapting to 150 minutes of moderate-intensity exercise per week, you can appropriately increase the exercise time to 50-60 minutes of moderate-intensity exercise every day.
· The interval between two aerobic exercises should not exceed 2 days.
· Adhere to the above exercise methods and reach the recommended amount of exercise after 3 months. If you cannot adapt, it can be extended to 4-8 months or longer.

——Mindfulness Meditation

Steps of Mindfulness Meditation:
The first step is to find a quiet place, make sure you are not disturbed for about half an hour, and turn off your mobile phone;
The second step is to choose a comfortable position to sit down, sit upright and straighten your back;
The third step is to close your eyes and relax with abdominal breathing;
The fourth step is to choose an object to pay attention to, which can be a sound, a phrase, or your own breathing;
Step 5: Adjust your breathing and focus your attention on the chosen object of attention (assuming it is breathing);
Step Six: When thoughts, feelings, or emotions come to mind, bring your attention back to your breathing.
Step 7: Don’t worry when various thoughts and feelings appear in your mind. Just return your attention to your breathing without making any judgments.
Step 8: After continuing to practice for 10-15 minutes, rest quietly for 1 to 2 minutes and end.

——Light fasting

Light fasting refers to a way of eating that restricts the intake of specific foods for a period of time or performs a short fast to achieve the purpose of detoxifying the body, losing weight, and enhancing immunity. Compared with strict fasting, light fasting is more gentle and sustainable, and will not put too much burden on the body.
· Promote body detoxification: By limiting food intake, the body has more time and energy to eliminate waste and toxins from the body, achieving the effect of body detoxification. This has a positive impact on improving skin condition and enhancing immunity.
· Lose weight: Light fasting can effectively control calorie intake and help the body consume excess fat, thereby achieving the effect of weight loss. Of course, when doing light fasting, you must pay attention to ensuring nutritional intake to avoid malnutrition.
· Enhance immunity: Light fasting can improve the body's self-healing ability and immunity, and reduce the risk of illness. When the body is no longer occupied with energy from digesting food, more energy can be used to repair and protect the body.