Losing weight requires adhering to a scientific and healthy diet and moderate exercise. Exercise can help you burn calories, increase muscle mass and metabolic rate and help you lose weight. However, everyone's physical condition and health condition are different. Choosing the right exercise mode needs to be decided according to your own situation. Don't blindly follow the trend and don't exercise excessively.

Here are some common ways to lose weight:

1. brisk walking and running: brisk walking and running are aerobic exercises, which can effectively consume calories and improve cardiopulmonary function. You can choose the appropriate time and intensity according to your physical condition and exercise habits. It is generally recommended to exercise 3-5 times a week for 20-30 minutes each time.

2. Swimming: Swimming can exercise the whole body, burn calories and increase muscle mass. Swimming is also a low-impact sport, which has less burden on joints and is suitable for people whose bodies are not suitable for high-impact sports.

3. Cycling: Cycling can effectively burn calories and increase cardiopulmonary function. If the outdoor environment is not good or time is limited, you can also choose indoor spinning bikes and other equipment for riding.

4. Fitness training: Fitness training can increase muscle mass and metabolic rate and help to lose weight. You can choose aerobic exercise, strength training or comprehensive training according to your own needs.

It should be noted that the best effect of weight loss exercise is perseverance, with proper diet and life.