1. First, keep your mouth shut and reduce calorie intake; 2. You can run five times a week at a speed of 170 meters per minute for 45 minutes each time, and you can reduce 10 kg in three months; 3. Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; 4. Swimming for 4 hours a week can reduce 10 kg in 4 months; 5. Ride four times a week, each time 1 hour, at a speed of 15 km, and you can reduce 10 lb in five months.