1. Reduce calorie intake 2. Eat less fatty food. Reduce food intake. Eat more liquid food. Regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg. 7. Reducing calorie intake combined with walking experts pointed out that it is ideal for women to reduce 1-0.5 kg per week.