Reducing fat depends on exercise, and diet can only be an auxiliary cooperation. You have to understand that what you eat, no matter what it is, belongs to intake, and reducing fat requires burning fat. Can you burn fat just by eating? If you want to lose weight, it is recommended to do more aerobic exercise, such as running, cycling, outdoor mountaineering and so on. The best way is aerobic plus strength training. The purpose of strength training is to increase muscle content, improve basal metabolism and help reduce fat. When exercising, do strength training first, consume glycogen in the body, and then do aerobic training, because glycogen has been consumed almost, and after aerobic training, it will start to consume fat, and the effect is better. Exercise attention: fully warm up to avoid injury. Finally, stretch and relax your muscles to avoid being too sore the next day.