The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises, such as jogging, mountain climbing, brisk walking, ball games, swimming and so on.

First of all, swimming

The thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."

Second, take a walk

Suitable for all kinds of people: swordsman, Taijiquan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".

Third, climb the mountain.

The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to lose weight is aerobic exercise, and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.

Fourth, partial weight loss.

Eat more foods with high dietary fiber. Dietary fiber can slow down the energy released by food, thus reducing the accumulation of fat in the body. The daily intake of fiber should be 20-25g. Fruits, vegetables and grains are high, but meat is almost absent.

These are some scientific ways to lose weight. Friends who want to lose weight may wish to try the above methods. In addition, we should remind everyone that we must pay attention to moderation in the process of losing weight, and we should not blindly pursue the result of losing weight and lose weight excessively!