Exercise is the most scientific and green way to lose weight. According to the Sports Weight Loss Center of Shanghai Institute of Physical Education, exercise weight loss means that obese people consume excess fat and promote metabolism through certain aerobic exercise, so as to achieve the purpose of exercise weight loss. Usually, the greater the amount of exercise, the longer the exercise time and the more sugar and fat you consume, the more obvious the weight loss effect will be. The most common ways to lose weight are swimming, jogging, aerobics, dancing and so on. You can also use slimming products containing dietary fiber to lose weight safely and effectively.

1, 1 Moderate and low intensity intermittent exercise twice a week.

Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.

2. Doing outdoor sports consumes more calories.

Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.

Step 3 keep swimming

Jogging helps to burn calories.

Swimming is also a good exercise to lose weight. It can lose weight quickly without rebounding, but your persistence plays a decisive role. If you can't insist on advising you not to choose swimming, can you hold back when you see the bodies of those swimmers? Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.

4. Skipping rope can effectively lose weight without rebounding.

You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.

Step 5 ride a bike

Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. "But can you lose weight by cycling?" This is the problem that MM is most concerned about. There are also rumors on the Internet that cycling to lose weight will make her legs thicker and her heart overloaded, which makes MM flinch. To lose weight by cycling, you must do the following:

1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising can better accelerate the body's metabolism.

2. Choose a good location. At ordinary times, everyone is busy with work and study, and we haven't had time to appreciate the people and things around us. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor.

3. Not exercise. Sometimes you can't squeeze out special time to lose weight. You can ride your bike or go to work twice every 1 week.

minimum duration

It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.

Based on this, several optimal exercise periods can be deduced:

Morning session: 3 hours after breakfast to before lunch.

Afternoon: 3 hours after lunch to before dinner.

Evening session: 3 hours after dinner to bedtime.