Strength training+aerobic exercise+diet adjustment 1, strength training. For girls with certain muscles, we should continue to strengthen muscle exercise, because strength training can improve women's basal metabolic rate, increase daily body energy consumption and lose weight better. The higher the basal metabolic rate, the better. 2. Aerobic exercise. Strength training is usually followed by aerobic exercise. Aerobic exercise can consume a lot of calories and achieve the effect of reducing fat. During exercise, let the heart rate reach 65%-75% of the maximum heart rate. At this time, the body will mainly burn fat, which is the fat burning area. The longer you stay in this area, the more fat you burn. 3. Diet adjustment. Refuse to eat high-calorie and high-fat food. Pay attention to balanced nutrition, be sure to supplement carbohydrates and protein, and eat it 4-6 times a day. High-protein foods such as beef, chicken breast and eggs help to synthesize muscles.