The maximum heart rate is (220 – age) x 0.8 and the minimum heart rate is (220 – age) x 0.6. Controlling the normal range of heart rate for weight loss is the best way to increase heart function and fat burning heart rate, and staying within this heart rate range can maintain physical and mental health. The process of weight loss should pay attention to the intake of staple foods, less carbohydrate-rich foods, as much as possible to eat coarse grains, fresh fruits, vegetables and foods with high fiber content, sugar or fat, fatty foods should be eaten as little as possible. In the process of weight loss, in addition to a reasonable diet, with appropriate exercise, including aerobic exercise and anaerobic exercise.