Exercise and a reasonable diet can help you lose weight quickly;

First of all, exercise:

1. Aerobic exercise is the most effective and healthy way to lose weight. It is an endurance exercise mainly based on aerobic metabolism. It can improve human metabolism, promote energy consumption, and prevent excess energy from being converted into fat accumulation and decomposing accumulated fat.

2. Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, ball games, mountain climbing, aerobic exercise, practicing yoga and playing Tai Ji Chuan. It is best to complete each exercise continuously at one time, and ensure that it lasts for more than 40 minutes every day, and you can stop in the middle. The total heat consumption of each exercise must reach 300 kilocalories.

Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.

Second, diet.

1. Refuse to eat greasy, heavy-tasting and high-sweet food, such as chicken chops, instant noodles and cakes. Most of these foods contain a lot of sodium, fat and sugar.

2. Cooking simple, natural and refreshing food can avoid increasing the burden on the stomach, and it would be better if the calorie can be controlled at around 100 calories.

It is very important to eat with satisfaction. Eating more is better than eating less. You might as well choose those foods that are biting people and increase the chewing time, so there is no chance of getting fat.