Losing belly fat and flab needs to be synchronized with the body weight loss, which can be achieved through controlled diet and reasonable exercise. Diet needs to avoid the intake of high-calorie, high-sugar and other foods to prevent the body can not consume caused by fat accumulation, exercise is recommended to the whole body fat loss and local shaping combined to enhance the effect: a. Diet: 1, avoid food: such as fried food, spicy, sweet, drinking alcohol, sweet drinks and other high energy density food, such foods will increase the burden of digestion of the gastrointestinal tract and liver metabolism, thus causing fat accumulation, so need Avoid eating; 2, appropriate food: such as spinach, rape, mushrooms, fungus and other high-fiber vegetables and low energy density food, with a sense of satiety, can promote intestinal peristalsis, increase defecation, reduce excretory waste accumulation. Tofu, soy skin, chicken breast, fish, shrimp and other high-protein diet helps to enhance satiety and promote metabolism. Corn, whole wheat bread, purple potatoes and other coarse grains have a high sense of satiety, while lower calories, as a staple food also helps to reduce fat. Second, exercise: 1, total body fat loss: including jogging, swimming, rope skipping, aerobics and other aerobic exercise, as well as sprinting, sprint running and other explosive anaerobic exercise, which helps burn a lot of fat, eliminating fat and fat on the whole body and stomach; 2, local shaping: the most common is sit-ups, to intuitively exercise the abdominal muscles, it is recommended that under the leadership of a professional doctor or coach, to avoid non-standard movements or exercise To avoid muscle strain, strain injury, or lumbar spine injury caused by substandard movements or excessive exercise. At the same time, abdominal breathing can be done through the diaphragm and the muscles on the front side of the abdomen to complete the breathing exercise, which helps to exercise the abdominal muscles and reduce the fat on the stomach. For patients with obesity, a gradual increase in exercise is required due to the large weight base, and dieting to lose weight should be avoided. In addition, it is recommended to work and rest regularly and avoid staying up late to avoid endocrine disruptions that can affect weight loss. When working for long hours, you can get up and move around appropriately in the middle of the day to avoid fat accumulation on the stomach caused by sitting for a long time.