1. Adjust the diet structure: avoid foods with high calorie, high fat and high sugar, such as fried food, barbecue and sweets. It is suggested to take in proper amount of nutrients such as protein, carbohydrates and healthy fat every day, and eat more fruits and vegetables to increase satiety and keep healthy.

2. Control food intake: Try to choose small portions of food, avoid overeating and gradually reduce the total amount of food.

3. Increase the amount of exercise: appropriately increase the amount of exercise, such as running, swimming, cycling and other aerobic exercises, which will help burn fat and promote metabolism. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise every week.

4. Increase muscle mass: Proper strength training can increase muscle mass, improve metabolism and help to reduce fat.

5. Maintain good living habits: keep enough sleep, avoid staying up late and overworking, while keeping a happy mood and avoiding overeating due to mood swings.

6. Seek professional guidance: Seek the guidance of professional nutritionists and fitness coaches, and formulate appropriate fat reduction plans according to personal conditions, which can achieve the purpose of reducing fat more effectively.

It should be noted that reducing fat is a process that requires patience and persistence. Don't blindly pursue quick results and ignore your health. At the same time, in the process of reducing fat, if you feel unwell or abnormal, you should seek medical advice in time.