If you have a lot of body fat, the first thing you should do is to lose fat and then gain muscle. Reducing fat should start with diet and targeted exercise. We should eat more protein, such as lean meat, snacks, milk, beans and green vegetables with high fiber content. Help digestion. Eat less fatty food. Exercise every day, such as aerobic exercise such as running and swimming and anaerobic exercise such as fitness, to exercise muscles. Long-term persistence will have obvious effects. Please adopt!