1. Reasonable diet: controlling the intake of carbohydrates and oils, increasing the intake of protein, and eating more fruits and vegetables rich in dietary fiber will help reduce abdominal fat.

2. Increase aerobic exercise: Aerobic exercise such as running, swimming and aerobic exercise can consume body fat and reduce waist and abdomen fat. Do it about 5 times a week, and the exercise effect of more than 30 minutes each time will be better.

3. Do core training: abdominal muscle training can strengthen abdominal muscles, increase basal metabolic rate and consume more energy. Flat support, sit-ups and belly rolls are all good choices.

4. Control stress: Stress will lead to an increase in adrenaline secretion and an increase in abdominal fat. Exercise, meditation or relaxation techniques can help reduce stress.

5. Eat low-calorie foods: high-calorie and high-sugar foods such as candy and cakes will increase abdominal fat. Choosing low-calorie foods as snacks, such as fruits and nuts, can effectively reduce abdominal fat.

Finally, I remind you to lose weight slowly, under the guidance of science, and don't be too impatient, so as to get better results.