If you are covered with fat, it means that you have a lot of fat in your body, which should be said to be seriously exceeding the standard. At this time, if you want to reduce body fat and turn fat into lean meat, you must:

First of all, we should control our eating habits, eat light food, eat more fruits and vegetables, eat less meat, and try to reduce or even not eat greasy foods containing more fat, such as fat pork, chicken skin, duck skin, peanut oil and so on. It is recommended to cook with less oil, preferably boiled vegetables, and stir-fry as little as possible. Also, don't eat some fried food at this time. In addition, the appetite should also be controlled. Don't eat too much starchy food at once. Generally, it is good to eat seven points full, and don't overeat.

Therefore, if you want to lose weight, you must control your appetite, mainly light, and usually eat more vegetables, fruits, milk and less meat. If you really want to eat meat, buy some skinless chicken breast (chicken breast has less fat and calories), beef (beef has more fiber and less fat) and eggs.

Secondly, if you want to lose fat, exercise is essential, step by step, the time and amount of exercise from less to more, get used to it slowly, and finally get into the habit of exercising for an hour or two every day, burning calories and body fat constantly. After two or three months, you will always see some effects.

There are many ways to exercise, such as jogging. Jogging is aerobic exercise, which takes half an hour to burn body fat to achieve the effect of reducing fat. Therefore, if you choose jogging as an exercise method, you should run for at least half an hour every day. For example, swimming is also aerobic exercise. It is said that swimming for 20 minutes is equivalent to running on land for one hour.