The word "or" is used in the topic, which means that the questioner tried to lose weight more than once and failed. So let me analyze the reasons that may lead to weight loss failure, and then sum up how to lose weight successfully.

Reasons for losing weight 1: No breakfast.

Many dieters have misunderstandings about diet, thinking that the less they eat, the thinner they will naturally be, but they are not. Skipping breakfast doesn't seem to absorb calories. In fact, your body will lock in fat because it thinks your body will "starve to death", which is a process of self-protection of body function.

On the contrary, eating breakfast regularly will burn more fat, so be sure to eat breakfast, and your metabolism will start every morning. And it's best to eat protein ingredients for breakfast. High fiber will make you endure hunger longer.

Reason two: frequent lack of sleep.

Nowadays, many young people like to stay up late, but adequate sleep is very important for a bodybuilder, knowing that muscles grow when the human body is resting. If you really want to lose weight, you must have enough sleep time.

You need extra energy to keep your daily exercise. Not sleeping will affect your body's ability to control your appetite.

Reason 3: You didn't get enough exercise. Maybe you think walking the dog is enough.

15 minutes of walking is meaningless and won't bring you any surprise effect on weight loss. The time of aerobic exercise should be at least doubled, that is, 30 minutes. Exercises that consume a lot of calories and burn fat, such as running, swimming, brisk walking, interval training and mountaineering, are the best.

Reason 4: Drinking water is not active enough.

Drinking water regularly every day helps to lose weight. Drinking water before meals is more conducive to diet control. Eating foods that contain a lot of water (such as fruits and vegetables) will make you feel full faster and make you eat less. Drinking more water can also speed up metabolism. Please don't drink sugary drinks such as soda and juice!

Reason 5: You never record your food consumption.

Writing down the calories you consume every day is an important way to lose weight. Feeling is a very unreliable thing. The premise of losing weight is to consume more calories than you consume every day. Only accurate records can really help you.

Reason 6: Exercise on an empty stomach.

During exercise, the calories we burn come from muscles, not fat. Because muscles burn more calories than fat. So exercise after meals will not only stimulate your body to avoid muscle loss, but also you will have more energy to push yourself to exercise. Exercise on an empty stomach is a very bad choice

Reason 7: You only do aerobic exercise.

Many girls mistakenly think that they can lose weight by doing aerobic swimming. In fact, the combination of strength training and aerobic exercise will have the best effect.

Strength training can not only prevent joint injury, but also increase muscle mass and metabolic rate.

The above is a misunderstanding that many people will make to lose weight. So how do we lose weight correctly?

1. Establish the belief that slimming will win. It is necessary to combine a reasonable diet with effective physical exercise in an all-round way and find ways to promote your success in losing weight. Overcome psychological setbacks and lose weight. The first step: establish confidence in winning!

2. Overcome laziness.

3. Comprehensively study the weight loss plan.

4. Record your diet truthfully.

Reasonable exercise is the weight of success.

6. Pay attention to long-term changes, there is no shortcut to lose weight.

7. stick to it.

As we mentioned above, losing weight is not only aerobic training, but also a reasonable combination of anaerobic training and strength training. Muscle plays a key role in the process of reducing fat.

So what kind of training do we need to lose weight?

What kind of training can you have the right amount of muscles?

1. Long jump

The technical links of long jump mainly include: run-up, take-off, flying and landing. These exercises are intense and can consume body fat well.

2. Burning fat exercise-barbell squat.

Target muscle group: legs

Stand with your feet shoulder width apart, put the barbell bar under the cervical vertebra instead of around the neck, and hold the barbell bar with both hands. Tighten your waist and abdomen, hold your chest out, squat slowly until your thighs are parallel to the ground, then accelerate upward to the starting position, pause for one second, and repeat the exercise.

3. Fat burning exercise-dumbbell swing

Stand with your feet slightly wider than your shoulders and put a dumbbell in front. Squat down, tighten your waist and abdomen, and hold dumbbells with your palms facing your body. Keep your back straight, accelerate your standing, and grasp the dumbbell arm upward until it is eye level. Repeat 12 times, switch arms.

4. Burning Fat Exercise-Goblet Squat

Target muscle groups: legs and shoulders.

Grasp the top of the dumbbell at shoulder level. Squat down slowly until the thigh is close to the back of the calf, lift the dumbbell and get up.

5. Dumbbell exercises

Holding a small dumbbell to lose weight can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.

The above training can play a very good role in losing weight.