1. Adjust diet: Controlling calorie intake is an important step to lose weight. Make sure that your daily calorie intake is lower than your consumption, while maintaining a balanced diet. Avoid foods high in sugar, fat and calories, and increase the intake of vegetables, fruits, whole grains and protein.

2. Increase aerobic exercise: Aerobic exercise can help you burn fat and reduce fat on your stomach. Common aerobic exercises include running, swimming, cycling, elliptical machine, aerobic dance and so on. It is recommended to do at least 150 minutes of aerobic exercise every week, which can spread the time in daily exercise.

3. Increase strength training: Strength training can help you strengthen your muscles and improve your metabolism, thus burning fat faster. By doing all kinds of push-ups, sit-ups, squats, dumbbell bends and other exercises, you can exercise muscles in different parts. Arrange strength training 2-3 times a week, each training time is 30-45 minutes.

4. Pay attention to core muscle group training: Core muscle group training can help you strengthen your abdominal muscles, thus reducing your waistline and practicing vest line. Common core muscle group training includes flat support, Russian twist and sit-ups. Arrange core muscle training 2-3 times a week, each training time is 20-30 minutes.

5. Reasonable rest and sleep: Reasonable rest and sleep are very important for weight loss and muscle recovery. Make sure to sleep for 7-8 hours every night, and try to avoid staying up late and fatigue.

It should be noted that rapid weight loss may lead to health problems. It is suggested to take a step-by-step approach to exercise and diet adjustment, while paying attention to supplementing enough water and nutrition. If you have any health problems or worry about your physical condition, please consult your doctor.