First, if you want to lose weight, you need to do both diet and exercise. Weighing 200 kg is generally high in fat. At this time, we must strictly control the intake of fat and calories in our diet. Do not eat fried food and smoked barbecue food, eat more fresh fruits and vegetables and coarse grains rich in dietary fiber. And pay attention to strengthen aerobic exercise, you can do aerobic exercise for more than 30 minutes every day, such as swimming, skipping and running.

1, running

Then everyone knows that running for not less than 40 minutes, mainly jogging at medium speed, can improve our blood circulation, make brain cells aerobic, reduce cerebral arteriosclerosis and make the brain work normally. In fact, running is the most suitable exercise for fat people to lose weight.

Step 2 swim

In fact, as we all know, swimming is a very effective way to lose weight, and it can also improve our cardiopulmonary function. So if people who can't swim will soon walk in the water and lose weight, swimming 3-4 times a week can make you lose weight the fastest.

Step 3 ride a bike

Everyone knows that there are many spinning bikes in the gym now, so we can lose weight by cycling in our life, so we can sweat a lot during cycling, so we can lose weight. More importantly, cycling can thin legs!

Step 4 climb the mountain

If you can choose to climb mountains to lose weight on weekends, in fact, everyone can also relax our mentality and relax. In fact, more importantly, it can have the best effect on our lung movement!

Second, the precautions for fat people to lose weight

1, do less bouncing.

High jump, long jump, skipping rope and even running fast are not suitable for fat people. Obese people, they are very heavy and put a lot of pressure on their knees. If you still do jumping rope and other sports, it is difficult to bear weight on your knees, which may easily lead to knee injuries.

2. Stretch carefully.

Obese people's lumbar vertebrae are surrounded by "fat" for a long time, and there will be some inertia. Sudden stretching exercise puts pressure on the "lazy" lumbar spine, making it unbearable, and may cause symptoms such as lumbar disc herniation.

Don't rush for success.

The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound. Fat people are more suitable for gradual and slow weight loss.