Many people have a misconception that exercise is very helpful to lose weight. In fact, the role of exercise is very limited. In the process of losing weight on the premise of health, the speed of losing weight will not satisfy most people. The speed of losing weight is not the ambitious goal of "XX days thin 10 kg" you set for yourself. Losing weight is not only a matter of energy budget, but also a comprehensive adjustment of the body. Before your body mass index returns to the normal range, the healthy and reasonable weight loss rate is about 2-3 kg/month. After that, the weight will slowly drop and eventually stabilize. You can calculate your distance from a reasonable weight range, and you will find that it will take at least three to five months to lose weight. There is no need to shorten the time needed to lose weight by increasing exercise. Various sports apps or sports equipment will help us calculate how many calories are consumed in today's exercise. And energy consumption is related to exercise time, so we will use heat consumption to evaluate exercise. Heat consumption can indeed reflect the exercise effect to a certain extent, but there will be two questions: Is the energy consumption you see accurate? Exercise is not just burning calories! The energy consumption calculated by various apps, smart bracelets and treadmills is only obtained by combining data such as time, distance (steps), weight and speed with fixed algorithms, and cannot represent actual consumption. We may think that running 5 kilometers, 10 kilometers, or even 1 hour is a very powerful thing, but for people with certain running experience, it is not as difficult as it seems, and the energy consumed by this sport is not as much as it seems. Therefore, the most important thing to lose weight is actually diet. Here, you are not asked to eat less, let alone not to eat, but to develop good eating habits. There are many things to ponder and learn, but this is the prerequisite for the success of healthy weight loss, and sports will make this process more perfect.