1. A reasonable diet

A reasonable and balanced diet is the key to reducing fat. I suggest you stick to the rule of three meals, eat more light vegetables and fruits, and limit high-calorie and high-fat foods, such as candy, snacks, fast food and fried food.

2. Increase aerobic exercise

Aerobic exercise is an effective way to reduce fat, such as running, walking, skipping rope and swimming. It is recommended that you do aerobic exercise for at least 30 minutes to 1 hour every day.

Increase strength training

Strength training helps to increase muscles, improve body metabolic rate and reduce fat. You can use your own weight to exercise, such as push-ups, sit-ups, squats and so on. , or use dumbbells and elastic belt for training.

Step 4 control carbohydrate intake

Carbohydrate is the main energy source of the body, but too much carbohydrate intake will increase weight. Therefore, it is recommended that you limit the intake of carbohydrates during fat reduction and choose low-calorie foods such as whole wheat bread, oats and coconut oil.

5. Increase the intake of vegetables and fruits.

Vegetables and fruits are low in calories and rich in nutrients, so they are good choices for a fat-reducing diet. It is recommended to eat five different fruits and vegetables every day to ensure nutritional intake and good health.

Generally speaking, reducing fat requires long-term efforts and maintaining good diet and exercise habits. I hope the above suggestions can help you. During fat reduction, remember not to restrict diet excessively, ensure adequate nutrition intake, and pay attention to maintaining sleep and psychological balance.