1, first of all, the energy consumption is relatively high, and the intake is relatively low, so that the heat balance is negative and fat can be consumed. The increase in calorie consumption is mainly due to the increase in physical exercise. It is recommended to exercise more than three times a week for more than one hour each time to achieve long-term and effective aerobic exercise.

2. At the same time, we should control calorie intake, diet, reduce carbohydrate and fat intake, avoid eating high-calorie and high-sugar foods, and eat more fresh fruits and vegetables.

3. In addition, if you want to reduce fat, you can also suck out the locally accumulated fat cells by liposuction to achieve the purpose of reducing fat quickly.