Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. If you are not sure whether you can persist, you'd better not try, because once you stop exercising, you will rebound greatly. If this is your case, it is not recommended.

Here are some exercises that can consume 300 kilocalories:

Jog for 30 to 50 minutes.

Cycling 1 hour ~75 minutes.

Walk 1 hour ~l half an hour.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.

If you are not sure whether you can stick to it, it is recommended to use diet pills, and you can choose some pure plant formulas without side effects. I have used the slimming combination of Xiuzi, including capsules, slimming gel and slimming stickers. I used it together, and it was ideal to lose weight, and it didn't rebound after stopping taking the medicine.