The idea of "where to cut and where to practice" is difficult to realize. First of all, local exercise is easy to fatigue, consumes less total energy and cannot last long; Secondly, fat energy supply is regulated and controlled by nervous and endocrine systems, but this regulation is systemic. Places with good blood supply conditions are conducive to fat consumption and can lose weight. For example, after a period of exercise, dieters have not lost much waist circumference, but their cheeks have lost weight, which is why. Exercise consumes more calories than intake, and the whole body fat will be reduced, not just a certain part.

Insist on exercise and not lose weight because absorption is greater than consumption.

"I exercised for half a year. Why am I not thin at all? " Many people think that they can lose weight as long as they exercise more. This idea is also wrong. Exercise to lose weight, only daily consumption is greater than absorption, perseverance, in order to get rid of the body fat.

Generally speaking, the longer the exercise time, the higher the proportion of fat consumption. For example, if you exercise for 30 to 60 minutes, 50% of your energy comes from the consumption of fat; When you exercise for more than 60 minutes, the energy supplied by fat can reach 70%~85%.

However, long exercise time refers to a single exercise, not a simple superposition of exercise times. In other words, if you only exercise for ten minutes at a time, even if you exercise many times a day, the accumulated exercise time is very long, but the weight loss effect is not good. Therefore, it is best to exercise for more than 30 minutes at a time.

Experts also reminded that in order to achieve better weight loss, it is necessary to eat reasonably while exercising. Excessive intake of sweet drinks, cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, will sweep away your hard-earned weight loss achievements.

Suggestion: exercise to lose weight, 4~5 times a week, 45~60 minutes each time, heart rate 100~ 130 times/minute. At the same time, with a reasonable diet, you can lose 1~2 kg of weight every month. Stick to it and you will definitely achieve the goal of losing weight.

High-intensity exercise consumes sugar and does not help to lose weight.

Many people think that the greater the intensity and intensity of exercise, the better the weight loss effect will definitely be. But this is not the case.

The energy consumed by human body in exercise is mainly sugar, fat and protein, and the energy supply modes are anaerobic energy supply and aerobic energy supply. Anaerobic energy supply can only last for a short time (about 1~3 minutes), and the energy mainly comes from the decomposition of sugar. Aerobic energy supply can last for tens of minutes to several hours, and the energy in exercise mainly comes from aerobic oxidation of glucose, fat and protein. When doing high-intensity exercise, energy is mainly supplied by glucose, and the proportion of fat is very small, accounting for about 15%. In other words, high-intensity exercise mainly consumes glucose, not fat, which is not conducive to the decomposition of fat, so the weight loss effect is not good.

Relatively speaking, continuous low-intensity aerobic exercise can make people consume excess fat, because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which accelerates the consumption of fat. Therefore, light, gentle, long-term low-intensity exercise and long-term exercise with heart rate of 100~ 130 times/min are most beneficial to lose weight, and suitable items include brisk walking, jogging, swimming, race walking, ballroom dancing, mountain climbing, cycling and Tai Ji Chuan.