1 Exercise Don't just do aerobic exercise such as running, kicking shuttlecock, swimming and dancing. The most important thing is to do moderate anaerobic exercise such as 100-meter sprint, push-ups, barbells, weight lifting, etc. The purpose is to increase muscle, because muscle can accelerate energy metabolism and slow down the formation of fat.

If you only do aerobic exercise, you will increase muscle loss while burning fat, and you can't achieve effective weight loss, so you should alternate aerobic and anaerobic exercise.

There is also eating as little as possible or even not eating dinner. Even if we can't do this, we can try to adjust the time for dinner earlier, because eating more or less dinner is closely related to the increase or decrease of fat.