Eat less and exercise more, usually eat more vegetables and less meat and staple food, usually go to the gym, do equipment and do aerobic exercise, such as running and skipping rope. Aerobic exercise takes more than 40 minutes because it takes 40 minutes to burn fat. Just don't jog too fast when running. Girls can jump to the speed of 6-7, and boys are better off at 7-9, and start slowly at 5-65438. You can keep reducing when you are tired, but don't stop. When you finally finish, you should reduce it bit by bit and let your heart rate recover bit by bit. It's bad for your heart to stop directly!