If it is above 10%, it is recommended to do aerobic exercise at least five days a week, and the best aerobic exercise time is about 50 minutes each time. The heart rate is controlled in the range of 50%~75% of your maximum heart rate (220- age), and the effect of reducing fat is the best. If it is lower than 10%, then the number of days of aerobic exercise every week is 3~5 days, with 30 minutes each time. Pay attention to the adjustment of diet structure in diet, and try to achieve the structure of high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.