1, the way to lose weight by exercise should be low-intensity aerobic exercise for a long time. Because the lipase activity that catalyzes fat decomposition in human body generally starts to increase after 20 minutes of exercise, during 30 minutes of exercise, the energy supply time for decomposing fat is only about 10 minute, and the consumption of fat is very limited. If you seldom take part in sports activities before and your muscle mass is small, then exercise will increase your muscle mass after losing weight. In this way, although your fat is lower than before, the increase of muscle volume will increase your lean body mass.

Exercise intensity is measured by the speed of heart rate during exercise. The so-called low-intensity exercise, the mobilization heart rate during exercise reaches 40 ~ 50% of the mobilization range, that is, quiet heart rate+(maximum heart rate-age) × 40 ~ 50%, in which the maximum heart rate is 220 minus age. The duration of exercise to lose weight is generally 90 ~ 120 minutes. This time does not include the preparatory activities before the start of the exercise and the closing activities after the formal exercise.

Only by insisting on low-intensity and long-term exercise can we increase the energy supply ratio of fat, reduce the accumulation of fat in the body and achieve the purpose of losing weight. However, low-intensity exercise will not significantly increase muscle volume, not only increase muscle strength, but also make the body look symmetrical. Obese patients are more likely to have some chronic diseases of cardiovascular system and metabolic system, and low-intensity exercise is safer.

2, diet control, breakfast must be eaten, but also eat well, Chinese food, eat full, dinner, eat less, do not eat midnight snack and fruit after dinner.

If we persist in this way for three to six months, we can achieve obvious results. Wish you success! I hope it helps you.