1. calorie consumption: only when the intake of calories is lower than the consumption of calories can fat loss be achieved. Know how to calculate your basal metabolic rate and daily activity level, so as to better control calorie intake and consumption.

2. Diet: A reasonable diet is the key to successful fat reduction. It is suggested to eat more foods with high fiber, low fat and high protein, and avoid too many processed foods and high sugar foods.

3. Exercise: Exercise can increase metabolic rate and help the body burn more calories. In addition to aerobic exercise, strength training can also increase muscle mass and improve metabolic rate.

4. Sleep: Adequate sleep can promote physical recovery and metabolism, and is also very helpful for reducing fat.

5. Mentality: Maintaining a positive and optimistic attitude can help you stick to the fat reduction plan and reduce stress and anxiety.