Exercise should not be too much, which is easy to hurt the body; Secondly, once the body enters the self-regulation and protection mechanism, it is more difficult to have an effect ~

2. Jogging is the best, most universal and simplest way to operate: the hardware requirements are low and the environmental requirements are low. Why not?

3. 10- 20 minutes before jogging, glycogen is consumed in the body, and fat is consumed after running for a while.

Don't be breathless when running. Be sure to have enough aerobic breathing to burn more fat.

Ordinary people are not athletes, so there is no need to run too fast.

4. When running, you must keep a steady rhythm, and the speed change should not be too big, otherwise your body will be unbearable and often give up halfway.

There are three aspects to diet:

1, control staple food and restrict sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250-300 grams. The staple food is wheat, rice and some miscellaneous grains, but we must strictly limit our food intake and form the habit of eating seven or eight points. For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, honey, candy, preserves, fruit juice sweets, etc., try to eat less or not.

Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

2. Edible fiber

Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more times, so the eating speed slows down, so that the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise.

Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.

3. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. In summer, you can eat watermelon and tomato to quench your thirst, and watermelon juice and winter melon soup can also induce diuresis. Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.

Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup during meals to reduce the intake of staple food.