It should be said that a good healthy life is inseparable from sleeping, eating and practicing. Sleep is the first priority, especially in the case of high training intensity, you must go to bed early and get up early. The key to eating is to adjust the diet structure and see which diets should be eaten less and which should be supplemented more according to your own situation. Finally, exercise. Reducing fat definitely requires aerobic exercise. Generally speaking, it is recommended that brisk walking and jogging (with a pace of more than 6 kilometers or a heart rate of about 140) be effective for more than 40 minutes. If you are overweight, it is recommended to go quickly. The best thing is swimming (only 2 kilometers). Aerobic exercise is recommended at least four times a week. Leave some time for muscle exercise, because a lot of aerobic exercise will cause muscle loss. Equipment exercise about three times a week can be guaranteed. Generally speaking, the effect will be quite obvious after three months by ensuring such sleep, diet and practice. Of course, you can take some fitness supplements appropriately during the period to increase the effect.