Exercise intensity is very important for reducing fat. Exercise intensity is usually reflected by heart rate, and it is best to control the heart rate within 50%~75% of the maximum heart rate (220- age) with the goal of reducing fat. So you'd better monitor your heart rate during exercise. If possible, buy a heart rate meter. If you don't want to buy a heart rate meter, just touch the pulse record 10 sec ×6 by hand.
You have a certain fitness foundation, so I won't repeat the basic principles of strength training here. The following is the recommended primary strength training program for you, with a cycle every three days.
Monday
Chest and back (supine dumbbell push-ups, upturned birds, shoulder-lifting dumbbells, one-handed dumbbells with rowing)
Abdomen (abdominal rolling)
Tuesday
Shoulder, upper arm, forearm (dumbbell side lift, dumbbell arm lift, sitting posture wrist lift)
Abdomen (abdomen rolling)
Wednesday
Thigh, calf, lower back (squat, dumbbell weight lifting, heel)
Abdomen. (Abdominal rolling)
It is necessary to adjust the diet structure to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.