In fact, as long as you insist on playing badminton, you can lose weight, so it is very suitable for urbanites to exercise and lose weight. But when badminton loses weight, we should pay attention to upholding and protecting our health. Before exercise, it is best to warm up for a while and then play badminton to avoid injury. Badminton weight loss method: 1, badminton is not limited by the venue, and the basic requirements for equipment are relatively simple, just two rackets, a ball and a rope. When the wind is not strong, you can do activities outdoors. As long as you net the ball, you can draw a few lines on a certain length and width of the open space and practice on both sides. Therefore, it can be carried out not only in regular indoor gymnasiums, but also in parks, living quarters and other places. 3. Badminton is not demanding, economical and convenient, and the amount of exercise is not very large. Very suitable for white-collar dieters. Many white-collar workers go to the gym to play badminton after work, which can not only relax but also exercise. The benefits of playing badminton to lose weight 1. Badminton will increase energy consumption. The total energy consumption of badminton has an important relationship with its duration. The energy consumed by the human body in exercise can be several times to dozens of times that of sitting still. Research shows that long-term regular exercise can improve the basal metabolic rate in a quiet state. So after you choose to play badminton, you should insist on exercising for more than one hour every other day. 2. Badminton can promote fat decomposition, and reducing its synthetic fat is the main oxidative energy supply substance. Therefore, it is natural to play badminton under aerobic conditions for a long time and consume fat. In addition, exercise will also reduce insulin secretion, thus inhibiting the synthesis of fat in the body. Because the minimum body fat should be coordinated with good physical condition, when playing badminton, golfers must pay attention to the control of their exercise intensity and time. 3. Badminton can reduce body fat and improve body composition. Long-term badminton exercise, especially low-intensity exercise, can increase people's lean body weight (lean body weight = weight-fat weight), which can be proved by the fact that the body fat of excellent athletes is lower than that of ordinary people. Generally, people who don't take part in sports will increase their lean body weight if they take systematic physical exercise. Because the increase of lean body mass offsets the decrease of body fat, the overall weight will decrease slightly or remain the same. Research shows that exercise can increase the energy supply of fat in a quiet state, help to regulate weight, prevent fat accumulation and avoid obesity. If you only reduce your food intake to lose weight, you will lose lean weight, and too fast will cause dehydration. However, it is worth noting that we should pay attention to mastering the correct posture when playing badminton. Playing badminton in the wrong posture for a long time can easily cause sports injuries. For example, the most common injury of medial ligament of elbow joint during spike is caused by the elbow joint being lower than the shoulder joint when killing the ball. So it is best to practice badminton under the guidance of a professional coach. In addition, we should choose suitable venues and sports shoes and make full preparations.