Warm up for 10 minutes, and then do strength exercises for one hour. Strength exercises mainly focus on the training actions of large muscle groups, such as push-ups, bench presses, neck pull-downs, sitting and rowing, hard pulling, squats, lunges, sit-ups, etc., each action is 3-4 groups, not less than 15 times, and then aerobic exercise (running is not recommended. Exercise frequency is 3-5 times a week.

When you exercise to lose weight, your whole body fat decreases at the same time. Therefore, no matter how much fat you have in your belly or buttocks, you can reduce it through exercise.

In addition to exercise, controlling the overall calories in the diet is also essential in the process of losing weight. High calorie foods (alcohol, carbonated drinks, fat, fried foods, dessert cakes, etc.). ) should be strictly controlled, coarse grain staple food (sweet potato, corn, oats, potatoes, etc. ), vegetables and fruits should be eaten, and high-protein foods (bean products, milk, eggs, etc.). ) should be supplemented appropriately. Meat is mainly low-fat meat such as fish and chicken, and nuts should be eaten in small quantities.

If the original staple food intake is large, you can appropriately reduce the staple food and replace it with vegetables. Eating habits suggest eating less and more meals. In addition to daily meals, meals (mainly coarse grains, dairy products, vegetables and fruits) should be added in the morning 10: 00 and around 3: 00 pm.

A full meal of 7 minutes can prevent the body from taking in too many calories at a time, and the cooking method of daily diet should be as light as possible.

If you can't achieve the above dietary control in one step, you can adopt the method of gradually controlling calories, which is more acceptable to your body.

Finally, keep a regular schedule, eat on time, don't stay up late, and usually pay attention to a small amount of water.