First of all, stick to it, and then eat more high-protein food, which can burn fat. It is best to have an egg and a glass of milk in the morning and evening, and eat less greasy food. You can lose weight, do push-ups, sit-ups, pull-ups, running and so on. You can also exercise your muscles, and keep exercising for more than 15 minutes to lose fat. Bench press is to exercise pectoralis major and triceps deltoid, and do sit-ups to exercise your abdominal muscles and breathing. Pull-ups can exercise the deltoid, biceps brachii and back muscles, push-ups can exercise the deltoid and gluteal muscles of abdominal muscles and rectus femoris, and running can exercise the trigeminal muscles of the waist and the tibiofemoral anterior muscles, gastrocnemius muscles and soleus muscles of the calf. Be sure to stick to it and wish you success. And you must eat less and be half full for dinner.