You can do regular exercise: 3-5 times a week is a good way to reduce fat, lose weight, gain muscle and make you energetic. Run five times a week for 45 minutes at a speed of 65,438+070 meters per minute, and you can lose 65,438+00 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling four times a week, each time at a speed of 1 hour and an hour of15km, can reduce10lb for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase appetite and fail to achieve the goal of losing weight. I hope you can succeed! But don't hurt your health!