1. Set goals: First, make clear your fat reduction goals, such as how much you want to lose weight or what kind of figure you want to achieve.

2. Make a plan: Make a reasonable exercise plan according to the goal. You can choose to combine aerobic exercise with strength training, and exercise at least 3-4 times a week for at least 30 minutes each time.

3. Aerobic exercise: Aerobic exercise helps to burn fat and improve cardiopulmonary function. Common aerobic exercises include jogging, swimming, skipping rope and cycling. Beginners can start with low-intensity exercise of 20-30 minutes each time, and gradually increase the exercise time and intensity.

4. Strength training: Strength training can increase muscle mass, increase basal metabolic rate and help to reduce fat. Beginners can start with simple self-weight training, such as squats, push-ups, sit-ups and so on. With the growth of strength, you can try to use dumbbells, barbells and other equipment for training.

5. Diet control: Diet control is very important in the process of reducing fat. It is suggested to maintain a low-calorie, high-protein and low-fat diet, eat more fiber-rich foods such as vegetables, fruits and coarse grains, and eat less fried, high-sugar and high-salt foods. At the same time, ensure adequate water intake.

6. Rest and recovery: During the exercise, we should ensure sufficient rest and recovery time to avoid physical injury caused by overtraining. Appropriate rest time can be arranged on sports days and non-sports days to ensure the overall recovery of the body.

7. Record adjustment: record your exercise process and diet, analyze your physical data regularly, and adjust your exercise plan and diet structure according to the actual situation to achieve better fat-reducing effect.

8. Maintain a positive attitude: Fat loss is a long-term process that requires a positive attitude and perseverance. In the process of exercise, you should believe that your efforts will pay off, and don't give up because there is no obvious effect in the short term.