To lose weight, on the one hand, it consumes too much fat, on the other hand, it prevents too many calories from being converted into fat. Consume fat and only insist on aerobic training; In order to prevent excessive calories, we should avoid eating high-calorie foods such as high fat, high sugar and high salt, eat more dietary fiber foods, ensure nutrition at breakfast, and eat less at dinner.

The reason why losing weight is total body slimming is because aerobic training is total body training. What is aerobic training? Walking, jogging, skipping rope, swimming, aerobics, spinning bike, rowing machine, mountain climbing, jumping, bobby jumping and so on all belong to aerobic training. Aerobic training should also ensure sufficient training time, training times and training intensity in order to effectively lose weight; Specifically, at least three times a week, each time for half an hour to an hour, the heart rate is kept at 60-80% of the maximum heart rate during training.

Many people will take strength training such as push-ups, push-ups, flat support, squats and squats as the main training methods to lose weight, which is actually wrong. Different strength training helps to lose weight, but aerobic training should be the main way to lose weight; Strength training can promote weight loss and keep loose skin firm and elastic after weight loss, but it can only be used as an auxiliary weight loss training.

The core of weight loss is to achieve a negative balance of energy, that is, consumption is less than consumption. Insist on aerobic exercise for more than 30 minutes every day, because the body mainly consumes glycogen in the first 30 minutes of exercise. When glycogen stored in the body can't provide energy, it will consume fat, that is, fat burning, so it is effective to keep exercising for more than 30 minutes.

Exercise can also face-lift! The effect of exercise to lose weight is all-round. If your face is really swollen, sweating a lot after strenuous exercise can help you excrete water quickly.

Look up at the sky, then open your mouth and stick your tongue out to the sky. Hold this position for 10 second, then retract your tongue, shut up and slowly lower your head. Repeating the above actions for about 10 times can reduce the fat in the mandible and make the face sharper.

Keep your mouth bulging, like blowing bubbles. Hold 10 second, and then keep your mouth flat. Doing this exercise for a long time can reduce the fat on the face and make the loose skin firmer.