The real goal of losing weight is to lose fat, and it is a healthy and reasonable way to lose weight. Then lose fat first instead of water. When dieting to lose weight, lose water first, which leads to weight loss, but in the long run, weight will rebound.

We can lose body fat through exercise. Generally, we exercise to reduce fat, aerobic exercise and anaerobic exercise. Let's do anaerobic exercise first, then aerobic exercise. Anaerobic exercise is mainly muscle training with high intensity and short time. Aerobic exercise includes running, swimming and yoga.

Exercise to lose weight can stimulate muscle vitality, consume sugar and fat, make skin firm, reduce body fat rate and improve our basal metabolic rate. Anaerobic exercise is about three times a week, and aerobic exercise is once a day.

Dieting loses muscle and water, and fat is the last barrier for skin to resist external harm. When the calories you consume are lower than the calories you need to consume every day, protein and water in muscles are first decomposed in the body, thus replenishing energy to the body.

Muscle is irreversible. Some people need to practice hard in the gym for a long time to gain muscle, but they may not be able to build muscle. Body fat and water are reversible. Once they return to a normal diet, fat and water will increase.