Exercise does not mean that the more you sweat, the better, as long as you sweat a little. Moderate exercise is the most important. Exercise can consume calories, improve microcirculation and adjust the sensitivity of body nerves, thus achieving the effect of losing weight. There are still the following misunderstandings in exercise to lose weight: 1. You should sweat a lot every time you exercise. Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover. 2. As long as you get to the gym, you can get exercise. This is probably what most people think. But in fact, the purpose of exercise is not clear, there is no professional guidance, there is no good positive attitude, and unreasonable exercise methods can not achieve the purpose of fitness. 3. Continuous strenuous stretching exercise can keep the flexibility of muscles. Waist twisting, bending, left and right waist stretching, etc. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter. The best way to reduce abdominal fat is to do abdominal exercises. Many people, especially women, think that after muscle exercise in a specific area, local fat will "burn", thus achieving the purpose of losing weight. In fact, no matter what kind of exercise, you will burn fat in all parts of your body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise. Jogging for one kilometer will consume more calories than walking for one kilometer. From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time. I hope to adopt ~ eat less and eat more meals, five meals a day. Irregular diet will turn you into a fat burning machine. The standard eating time will make the conditioned reflex of the digestive system enter the best state, and the absorption of nutrients in this state is very strong. Therefore, in addition to the three main meals in the morning, you can eat yogurt and nuts in the morning and fruit or beef jerky as snacks in the afternoon to ensure that you will not feel hungry and overeating during the main meal. Low calorie philosophy 0.5 kg =3500 calories. With the reference of bmi, you will know how many calories you should consume in a day. The previous formula is a low-calorie philosophy that reminds you to eat. Don't always eat and drink. For every 3,500 calories, the weight may increase by 0.5 kg, and vice versa. It is enough to go to bed early and get up early for 8 hours, and it is best to ensure the sleep quality between 1 1pm- 12pm. Form this good habit, you will feel refreshed all day, and your motor cells will become active once they are mobilized. You can't exercise actively when you are depressed. You just want to sleep at this time, so it's strange to doze off on the sofa. Weighing yourself sooner or later is the most worrying thing. Put an electronic scale at the door and weigh it when you go out and go home. The biggest advantage of electronic scales is that the numbers are accurate, accurate to the decimal point after kilograms. Limit your weight to around 1 kg, or you will have to reflect on whether you have eaten too much. Finally, you can also use diet pills appropriately. If there are no side effects, I know the classic body-shaping lily. You can learn about it online. This is very effective for the face, abdomen, buttocks, calves and other parts, and it is very effective for partial weight loss. Choose for yourself. I wish you an early success! Experts say that exercise does not mean that the more you sweat, the better, as long as you sweat a little. Moderate exercise is the most important. Exercise can consume calories, improve microcirculation and adjust the sensitivity of body nerves. People always regard sweating as the essence of exercise, but sweat-free exercise can also prevent or reduce the risk of various chronic diseases. Research shows that working in the garden every week 1 hour can reduce the risk of heart attack by 66%. Walking 1 hour per week can reduce this risk by 73%. In the Netherlands, people who walk or ride bicycles at least 1 hour per week have a 29% lower mortality rate than those who are inactive, and can also help reduce the risk of stroke, diabetes, dementia, fractures, breast cancer and colon cancer. There is no scientific basis for sweating to lose weight. It is understood that there are about 3 million sweat glands in the human body, one of which is the secretory part, which has the function of secreting sweat; The other end is the excretory part, which is directly opened on the skin surface and is called sweat hole. The discharge of sweat has the function of regulating body temperature, and also discharges some metabolic wastes. Under normal circumstances, sweating is a reflex activity, and the secretion of sweat glands can be caused by warmth or mental stress. When heat causes blood vessels to dilate, water in blood transfers heat to the skin surface, and then evaporates with sweat to transfer heat to the surrounding environment. In the high temperature environment, the daily sweat output of human body can be as high as 8- 12 liters. Of course, some diseases can also cause sweating. If you have rheumatism or tuberculosis, you will sweat a lot. Encephalitis sequela is often accompanied by sweating. If this happens, you should go to the hospital for relevant examination in time. There is not much basis for the view that "sweating is just to lose weight", because the process of sweating is mainly to emit excess heat in the body. A lot of sweating causes the body to lose water and can only temporarily lose weight. The real weight loss should be to reduce fat, exercise properly every day and consume a certain amount of calories in order to achieve effective weight loss. The misunderstanding of exercise to lose weight is 1. You should sweat a lot every time you exercise. Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover. 2. As long as you get to the gym, you can get exercise. This is probably what most people think. But in fact, the purpose of exercise is not clear, there is no professional guidance, there is no good positive attitude, and unreasonable exercise methods can not achieve the purpose of fitness. 3. Continuous strenuous stretching exercise can keep the flexibility of muscles. Waist twisting, bending, left and right waist stretching, etc. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter. The best way to reduce abdominal fat is to do abdominal exercises. Many people, especially women, think that after muscle exercise in a specific area, local fat will "burn", thus achieving the purpose of losing weight. In fact, no matter what kind of exercise, you will burn fat in all parts of your body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise. Jogging for one kilometer will consume more calories than walking for one kilometer. From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time.