2. Do strength training. The purpose of strength training is to increase muscle mass, which can promote the increase of basal metabolic rate and help the body consume more capacity in daily life, which is also the most important way for the body to consume calories. A person with few muscles, even if he runs 5000 meters a day, consumes less calories than a muscular person who sits still for a day.
3. Do aerobic exercise, such as running, swimming, cycling and mountain climbing. Whether you can burn fat by doing aerobic exercise mainly depends on your heart rate. Generally, when the exercise heart rate reaches 70%-80% of the maximum heart rate, the body will use fat to provide energy for exercise, which is the fat burning area of exercise.
4. Adjust the diet. Don't eat high-calorie and high-fat food. Eat more high-protein foods, such as beef, chicken breast, milk, eggs and so on.