Aerobic exercise is the best way to reduce fat. Do aerobic exercise three or four times a week, and you can lose more than 30 minutes of body fat each time. If there is more fat on the shoulders and back, you can do some targeted local exercises after aerobic exercise, lift dumbbells, and do 4 groups 15-20 times or more, and you can do rowing on the back.

Swimming, jogging, badminton and other aerobic exercises are all better.