1. Diet control: reduce the intake of foods with high calorie, high fat and high sugar, and increase the intake of healthy foods such as vegetables, fruits, whole grains, lean meat and fish.

2. Increase the amount of exercise: do aerobic exercise, such as brisk walking, running, swimming and cycling. And do at least 150 minutes of moderate-intensity aerobic exercise every week.

3. Increase muscle mass: strength training, such as weight lifting, push-ups, sit-ups, etc. , can increase muscle mass, improve metabolic rate and help burn fat.

4. Control drinking: Alcohol will increase the accumulation of fat, so you should drink alcohol or abstain from alcohol.

5. Adequate sleep: Lack of sleep will lead to a decline in metabolic rate and affect the burning of fat. You should ensure 7-8 hours' sleep every night.

6. Reduce stress: Being in a state of tension and anxiety for a long time will lead to endocrine disorders and affect fat metabolism. Relaxation and decompression methods should be adopted, such as meditation, yoga and massage.

It should be noted that fat reduction is a long-term process, and it is necessary to adhere to a healthy lifestyle to achieve the effect of fat reduction.