1, aerobic exercise three times a week, keep the heart rate 120- 150, every time 1 hour, you can spin a bike or run a treadmill.

2. If you have time, you can have an exercise class, and two exercises can reduce one aerobic exercise.

3, swimming, you look at your own interests, fat-reducing aerobic or king.

4. The most important thing is to adjust your diet, control your calorie intake every day, don't eat high-calorie foods, and don't overeat when you start exercising.