1. Diet control: three meals are guaranteed, and the staple food for each meal does not exceed 100g. Avoid eating high-calorie foods, such as spicy, fried and irritating foods. Eat more fresh vegetables and fruits, and foods rich in protein, such as eggs and tofu.
2. Increase the amount of exercise: Do at least 90 minutes of moderate-intensity exercise every day, such as brisk walking, jogging, swimming, cycling and hula hoop.
3. Carry out local exercises: exercise for specific parts, such as "sit-ups" on the abdomen, "goat handstands" on the back and "squats" on the thighs.
4. Hot compress, massage and physical therapy: These methods help to relieve muscle pain and promote blood circulation.
5. Increase aerobic exercise: Choose some long-term moderate-intensity exercise, such as brisk walking, jogging, swimming and skipping rope, which can help burn more calories and achieve the effect of losing weight.
6. Increase calorie consumption: such as soaking feet, taking a bath, climbing mountains, etc. It can increase the body's calorie consumption and help to lose weight.
Please note that getting rid of fat requires persistent efforts and patience. The above methods are for reference only, and the specific methods need to be adjusted according to personal physique and health status. In the process of losing weight, maintain adequate water intake, avoid excessive dieting or excessive exercise, so as not to have adverse effects on the body.