Aerobic exercise Aerobic exercise 1: swimming
Calories burned: about 800/ hour.
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
Aerobic exercise 2: riding a bike
Calories burned: 500- 1000/ hour
According to the speed at which you step on the bicycle pedal, you can burn calories in your body, which is also a very pleasant outdoor activity.
Aerobic exercise 3: Playing tennis
Calories burned: 500- 1000/ hour
Playing tennis is a good exercise beneficial to heart health. It will give your arms and legs enough exercise in a short time. Tennis can also help women who want to lose weight, exercise at least three times a week, and stick to it for two months to see obvious slimming effect.
Aerobic exercise 4: skipping rope
Calories burned: 440 calories/half hour
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.
Aerobic exercise five: fitness ball
Calories burned: 340 calories/hour
Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt. Heat consumption: 340 calories/hour, equivalent to a "snowstorm" consuming a cup of DQ. Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.
Reasonable diet: energy intake
In order to lose weight, simple exercise is not enough. Unreasonable diet control, daily intake of 1000 calories, eating 1500 calories, can not lose weight at all. Therefore, obese patients also need to control their diet to ensure that the energy intake per day is lower than the energy consumed by exercise, in order to receive a good weight loss effect.
1. Eat less fat.
Saturated fat can increase blood cholesterol and increase the risk of heart disease. Cookies, cakes, patties, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain a lot of saturated fat.
Hydrogenated fat, also known as hydrogenated vegetable oil, is mainly used to produce some biscuits, cakes, margarine and so on. Foods containing hydrogenated vegetable oils (indicated in the food ingredient list) usually contain a lot of trans fats. Trans fats also increase cholesterol in the blood and increase the risk of coronary heart disease and heart disease. Therefore, it is necessary to replace foods containing hydrogenated vegetable oil and saturated fat with foods containing unsaturated fat, and at the same time reduce the total fat intake, so as not to lead to obesity.
Eat less sugar
Many foods contain sugar, such as biscuits, jam and carbonated drinks. It contains a lot of artificially added sugar, so the intake of this kind of food must be restricted.
Carbonated drinks contain few nutrients, among which artificially added sugar is easy to cause tooth decay, increase people's satiety, affect normal eating, and long-term drinking is easy to cause malnutrition.
3. Eat more fruits and vegetables
We need to eat a lot of fruits and vegetables every day. Although fruits and vegetables also contain some sugar, they are all natural and need not be avoided deliberately. Moreover, fruits and vegetables can also provide a lot of vitamins and minerals needed by the human body. Therefore, experts suggest that we should eat at least 400 grams of fruits and vegetables every day. An apple, banana, pear, orange, two plums, half a grapefruit, a piece of melon or pineapple, and other fruits of the same size weigh about 80 grams. We can put a handful of dried fruit in the porridge for breakfast, or eat half a bunch of grapes or an apple, or drink a glass of juice; Have a salad or a banana for lunch; Eat more vegetables for dinner, especially fish, chicken and pork, and eat at least two kinds of vegetables at the same time. In addition, when reading, watching TV or surfing the Internet, you can also eat an apple, which not only increases the interest, but also increases the nutrition.