If you are reducing fat, you must pay attention to the time of eating and exercise after meals. For breakfast, 2 slices of whole wheat bread, 2 steamed eggs, soybean milk instead of milk, lunch rice, root vegetables, fish and shrimp (pork, beef and chicken are best not eaten), and for dinner and lunch, running and swimming are recommended as the main aerobic exercise. Running for 60 minutes and swimming for 800 meters will start to burn fat, and cycling itself is a lower limb exercise. Fat reduction must be all aerobic exercise, and cycling is not good for hip wear. Personally, it is not recommended. You can use high-temperature yoga and pilates to shape. Don't add any food after aerobic exercise. Avoid: beer barbecue, carbonated drinks, soft drinks, milk tonic soup, milk tea, fried food, ice cream. Drink more Gynostemma pentaphyllum. Gynostemma pentaphyllum is the main component of all diet pills in the basic market, which can help clean up the fat in the stomach and viscera.