A good way to lose weight is exercise. To achieve the goal of losing weight quickly, you can also use diet control and exercise. Nowadays, more and more people do not pay attention to diet control, which may lead to weight gain and fat accumulation. So, here are some good ways to lose weight and exercise.

A good way to lose weight 1 1, 12 minutes freestyle can consume 836KJ of calories.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. You can lose weight 1 kg in 0 months.

Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

3, stretching exercise, insist on seven seconds at a time, the best effect.

When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!

Jogging for more than 20 minutes will be effective.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

5. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.

Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out. Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!

Press the auricular points five times in 6 or 5 seconds to control appetite.

The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.

7, 30 minutes of foot massage, can effectively reduce appetite.

The masseur said that acupoint massage is very effective in controlling appetite.

8. When taking the bus, stand on tiptoe 1 hour to exercise leg muscles.

Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!

9. Dancing in the club 1 hour.

Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.

10, chew each bite 20 times when eating.

Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.

A good way to lose weight Exercise 2 The best way to lose weight is exercise.

1, swimming

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

Step 2: Dance.

MM can choose her favorite dance and keep practicing. No matter what kind of dance, it has its own characteristics, and it also has the fun of losing weight. More importantly, practicing dancing can not only burn fat, but also train the coordination of the body and cultivate beautiful temperament. Some dance movements can also help us correct bad posture such as pelvis and accelerate the effect of losing weight.

Step 3: Walk

If you don't like boring and repetitive exercise, walk more. Walking in summer can also double the slimming effect. 10 which of the top diet pills is the best? We will also find that after a short walk, we are already sweating, and a lot of heat is released, and toxins are discharged with sweat. We should set a time for ourselves, such as walking for two hours every day, which can be divided into several times. And it is more helpful for fat consumption when going up and down the slope.

4. Yoga

Yoga is a kind of physical and mental exercise, suitable for all ages. Hot weather makes people sleepy easily. When the human brain is tired, many functions will be affected, which makes people fall into a sub-health state of fatigue and listlessness. The stretching, twisting and deep rest and relaxation of yoga poses can massage various organs in the body and keep them in balance.

Step 5 jump rope

Skipping rope is a very effective aerobic exercise. In addition to the general benefits of filtering, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.

prescriptive

1, leek

Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body.

2. Macroalgae

It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis.

3. mung bean sprouts

High water content, less calories, not easy to form fat. At the same time, it has diuretic effect.

4. Chili

It has the function of consuming body fat, rich in vitamins and low in calories.

5. Apple

Contains pectin, a soluble fiber that helps lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation.

Good ways to lose weight Exercise 3 simple and effective ways to lose weight.

Improve stability

Rolling shoulders, arching back and lifting back, and flexing and stretching legs can all improve the stability of the body, thus achieving the effect of eliminating fat. Stabilizing the ball is more effective in improving the stability of the body.

Floor movement

Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. It should be noted that you don't have to do many push-ups every time; Doing 3 to 4 push-ups and 25 to 50 sit-ups at a time is a good exercise plan.

Elastic motion

You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy.

Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color). When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.

Bring a laundry bag.

Washing clothes is a chore of burning calories and eliminating fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can also help you burn more calories. Lift the laundry bag directly, and don't let it touch your body. This will give the bag the greatest resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. If you think the laundry bag is not heavy enough, you can try sandbags, which is more helpful to improve your physical strength and endurance.

climb the stairs

Jogging up and down in the stands of stairs or sports fields is a good aerobic exercise. Climb the stairs from 6 to 12 at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.

At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Lie face down on the bench and lift dumbbells to exercise your back.

Press a chair

After rest, start to exercise triceps, chest muscles and back. No matter at home or in the office, find a chair to sit on, put your hands on any armrest of the chair, put your feet flat on the ground, pull up, count from 1 to 10, then return to the sitting position just now and repeat this action repeatedly. Through this exercise, your lower back muscles will be stabilized and strengthened.

Hang oneself.

Find a trunk or horizontal bar in a nearby park to exercise your upper body strength. Both forms of upward movement require you to lift your whole body and give your biceps and back maximum exercise. Pull-ups with palms facing outward will exercise your back, and pull-ups with palms facing yourself will exercise your biceps more.

rope skipping

In addition to the above slimming methods, skipping can also improve the coordination, sensitivity, quick response and endurance of the body. The simplest skipping exercise for 30 minutes can achieve the same aerobic exercise effect as the elliptical fitness machine.