Swimming: Consume 175 calories every half hour. This is a coordinated movement of the whole body.

It is beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Exercise to lose weight must be arranged on an empty stomach, because the energy consumed by exercise at this time is mainly provided by fat oxidation, so it is suitable to be carried out in the morning and afternoon, and exercise every day for at least 4 to 5 days a week to achieve a certain slimming effect.

First, the daily control method

1

Drink plenty of water

Drinking more water can not only promote metabolism, perspiration, urination and detoxification, but also make people feel full and not easy to eat more, thus reducing food intake.

Tip: Drink more water, not more alcohol. Drinks have a high sugar content and are easy to gain meat.

2

Chew more.

Chew more when eating, chew food with your teeth as much as possible, chew slowly, and slow down the speed of eating, so that you can feel full and reduce your appetite.

Tip: To chew more, you can chew with your right tooth for 5 times, then with your left tooth for 5 times, and so on, and finally chew with two teeth 10 times. Don't be bored, losing weight has not been successful, and chewing needs to be strengthened.

three

Don't eat snacks.

Don't try to lose weight by midnight snack, since you are so particular about eating, you can't eat midnight snack at all. Because people will go to sleep after dinner, the nutrients they eat at dinner will not be consumed, but will be converted into fat and gain weight. If you want to give up all your efforts, please have a midnight snack.

Tip: You can't eat snacks if you want to lose weight. You must stick to it and resist the temptation to lose weight successfully.

Second, exercise to lose weight.

1

Jogging diet

Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

2

Skipping rope to lose weight

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.

three

Climb stairs to lose weight

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

four

Do housework and lose weight

Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.

five

Yoga diet

Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.

six

Ride a bike to lose weight

Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. To lose weight by cycling, you must do the following:

1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising is enough to accelerate the metabolism of the body.

2. Choose a good location. Usually, everyone is busy with work and study, and there is no time to appreciate the people and things around them in detail. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor.

3. Not exercise. Sometimes you can't squeeze out special time to lose weight. 1 week, you can ride your bike twice or go to work by bike.

seven

Climb the mountain to lose weight

Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.

seven

Sit-ups to lose weight

The correct way to do sit-ups is as follows:

Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Never fix your feet on a flat surface (for example

Otherwise, the flexors of thighs and buttocks will join the work, thus reducing the workload of abdominal muscles. The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.