Your goal should be to reduce fat, there is no other way to reduce fat, or eat less, supplemented by oxygen. Eat more low-calorie, high-protein and high-fiber foods such as fruits, vegetables, lean meat, eggs and milk, and eat less high-calorie foods such as rice noodles, snacks and fried foods. Ordinary people have limited exercise time and physical strength. Even if they jog for an hour every day, the 400 calories they consume are just the calories of a noodle, so if they don't control their diet, they won't lose weight no matter how they do aerobic exercise. Strength training can wait until you lose weight. First of all, aerobic exercise and too little diet are contradictory to muscle gain. Secondly, strength training does not consume much calories, and the increased muscles will cooperate with fat to make the circumference bigger. Therefore, it is best to change eating habits and cooperate with aerobic exercise. The calories of food and daily calories can be found online. Aerobic exercise can choose jogging, swimming, cycling and elliptical machine.