How to update the fork on Github for the upstream version without downloading everything, although my local computer?

Suppose I:

• Hid a 100 MB repository;
• Added only one small commit;
• After a month, the upstream repository received many commits and now 200 MB;
• Now I want to update my forked repository.

I see two ways to do this:

• Just click the updated version as usual. Disadvantage: it uploads 100 MB to the network. Ineffective.
• Completely delete the branched repository and reprogram it, and then upload the changes. Disadvantage: difficulty in setting up.

How to do it efficiently?