If you want to lose fat, you must do aerobic exercise to achieve it. The energy used by muscles during aerobic exercise comes from the aerobic glycolysis of fat, so it can be said that fat is directly consumed during aerobic exercise.
Fat is a systemic increase and a systemic decrease. Local fat reduction, except liposuction, cannot be achieved through exercise.
The speed of losing weight is directly proportional to the speed of rebound. The faster you lose weight, the faster you rebound. So the slower the speed, the less likely it is to rebound.
Looking at the photos, I guess your weight is much more than 75 kilograms. If you do aerobic exercise at this weight, the best way is swimming. Running, if you weigh more than 75 kg, your knees will be excessively worn, so it is not recommended. Swimming is very effective in reducing abdominal fat.
Recommended aerobic exercise for you:
Exercise: swimming
Exercise frequency: every day
Exercise time: 50 to 60 minutes each time.
Exercise intensity: Heart rate is usually used to reflect this index, which is very important for reducing fat. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction.
Reducing fat is a process in which energy intake is constantly less than energy consumption. Fat is like your savings. Only when you earn less (eat less) and spend more (spend more) can it be less and less. So you should control your diet and adjust your diet structure to a high-protein, low-fat and low-carbohydrate diet. 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.