People with heavy weight should first work hard on diet, because if the body mass index exceeds 30, running and other fitness will cause damage to the body, such as the knee joint. It is recommended to lose weight first, and then exercise after the body mass index reaches about 29.

The common dietary adjustment is not to eat less or even not as people think, but to adjust the dietary structure reasonably, replacing rice and flour with coarse grains such as potatoes, corn, oats, red beans and mung beans, and reducing the proportion of oil and salt in life. After my personal test (because I am fat myself ...), I can lose about ten pounds a month, but as my body gradually adapts to this eating habit, I should also exercise.

Here is a concept, basal metabolism. Many people think that running can lose weight quickly, but the calories consumed by running only account for less than 25% of the body's basic metabolism. It is very likely that your basal metabolism is 1200 calories, while your friend's basal metabolism is 1600 calories, so running for one day is equivalent to lying down for one day. ..

Many people will feel heartache. It's okay. This amount can be artificially increased. The combination of aerobic exercise and anaerobic exercise can increase muscle mass. The basal metabolism will naturally increase. Swimming is a good exercise. It consumes a lot of energy. Regular swimming is equivalent to aerobic and anaerobic exercise at the same time.

Swimming increases vital capacity. With the foundation of swimming, it is easier to do other sports. However, it should be noted that if you want to lose weight during exercise, it is best to take intermittent exercise. If you insist on swimming, the body fat rate does drop, but with it, the weight has not changed because there are more muscles. Interval training can not only lose weight, but also make your weight and figure look better.