Weight loss plan-exercise+balanced diet exercise plan can improve the body's basal metabolic rate and make the body fat burn quickly. After each exercise, the basal metabolic rate of the body can be increased by 24 hours, so exercise must be persistent. Here are three effective and economical ways to burn fat. Exercise scheme 1: skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger. Exercise plan 2: Bicycle is suitable for people: anyone, no matter you are an ordinary person or an athlete, no matter your age. Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do. Sports expenses: You don't need any extra expenses except the normal maintenance of your bike. Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system. Fat burning value: 240 calories/hour. Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports. Exercise program 3: jogging/walking is suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus. Sports equipment: sportswear, running shoes. Sports expenses: none; If you are not picky, asphalt road can be your playground. Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking. Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour. Sports evaluation: low investment, high income, but the key is persistence. Diet planning exercise must also be combined with reasonable diet control in order to effectively burn excess fat in the body and achieve the purpose of losing weight; 1. Drink more water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting. 2. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry. 3. Diet should be light. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories. 4. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation. 5. Eat a balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for each meal should be no less than 20 minutes. China Residents' Balanced Diet Pagoda China Residents' Balanced Diet Pagoda is based on China residents' dietary guidelines, and combined with China residents' diets, it transforms the principle of balanced diet into the weight of various foods, which is convenient for everyone to implement in their daily lives. The balanced diet pagoda puts forward an ideal nutritional diet model. The recommended amount of food, especially milk and beans, may be far from the actual diet of most people at present, and may be far from some poor areas, but it is indispensable to improve the dietary and nutritional status of Chinese residents. We should strive for it as a goal and realize it step by step. The balanced diet pagoda shows that the balanced diet pagoda is divided into five layers, which contains the main types of food that we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent. First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350~500 grams every day. Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day. The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrients. Eat 150~200 grams every day. The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day. The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day. 1. On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need all kinds of food to keep healthy. 2. All kinds of foods on the same floor of the pagoda contain similar nutrients, so they should be changed frequently in the diet to make the diet colorful. And the more varieties you eat, the more comprehensive your nutrition will be. In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the approximate proportion of all kinds of food on all floors of the pagoda. It's also good to reduce the meat there and do weight-bearing squats.