The most fundamental thing to lose weight is the energy difference, that is, the energy consumed every day is higher than the energy consumed, which will naturally decompose its own fat. Others, such as oil scraping and direct degreasing (except liposuction), are not reliable. There are two channels to realize the energy difference. One is to increase daily consumption and do more activities. The other is to reduce the daily intake and eat less. It should be noted that people should not go on an excessive diet (below 1400- 1600 calories per day), which will put people in a protective state and reduce the basal metabolic rate, which will not only be detrimental to weight loss but also cause a rebound. Intensive exercise is mainly aerobic exercise, which often takes more than 30 minutes at a time to have an effect. Heart rate can refer to fat burning heart rate. Reducing intake requires a reasonable diet, neither excessive dieting nor too loose. If you like to eat meat, you can consider using Shuerjia to help reduce fat intake. In short, there are countless ways to lose weight, and only the method of losing weight with poor energy is the reliable method.