Exercise method:
Do anaerobic strength training first, because the purpose is to reduce fat, so I suggest that it is best to add upper body, lower body, chest, back, buttocks and legs to practice strength. It is best to go through all three muscle groups, and each muscle group can be less detailed. In short, tell Muscle that I still need you, and you should try to save yourself. After anaerobic training, do aerobic exercise. Aerobic exercise can choose regular running or HIIT which is popular in recent two or three years. However, after completing anaerobic training, many movements of HIIT may not be able to persist, and the result may not be as good as the fat-reducing effect of HIIT as many people say. Personally, I still run a lot and HIIT runs less.
Diet:
On the basis of comprehensive nutrition, you must, must, must ensure that you get enough protein, especially after anaerobic training, you'd better get enough protein as soon as possible, and then do aerobic training. The purpose is to reduce fat, so in the end, a calorie gap must be formed to achieve this goal. A rough data is that the heat gap of 7000 kcal can be reduced by 1KG. You can make a general plan for what you eat, but you must grasp the amount of food and the total calories to form a calorie gap.
-Summary.
To what extent should I lose fat? This problem is worth thinking about. If you lose too much, you may lose too much muscle, and you may gain a lot of fat when you gain muscle. If you lose less, the consequence is that the abdominal muscles can only be buried in the subcutaneous layer of the stomach. Therefore, it must take several cycles to lose fat and gain muscle, and it is possible to achieve a satisfactory physical condition.