Losing weight mainly depends on doing aerobic exercise to consume body fat. (e.g. treadmill, spinning bike, dancing) What should I do to achieve a good result? You have to go at least two or three times a week. Exercise for two hours at a time. Run for at least 30 minutes every day, or take a spinning class. Then do muscle training for half an hour and do some whipping. It is best to stick to it for a long time, because a good body shape also needs to be maintained for a long time.