Eating two meals a day and walking 5 kilometers a day may not necessarily lose weight, but also depends on the heart rate. When the exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. "So, there is the so-called best heart rate interval for weight loss. And for ordinary people, long-term high-intensity running is easy to get hurt. And because the daily intake is small, walking more than 5 kilometers a day may not be able to effectively burn body fat, so you can't effectively lose weight. Eating two meals a day is unscientific and unhealthy. To eat three meals a day normally, you can reduce your appetite appropriately.

Walking to lose weight can generally be divided into five types, mainly according to speed and movement to distinguish:

The first kind: walking

Walking, its pace and movements are more casual, and its speed is slower than ordinary walking. It takes more than 20 minutes to walk 1 km, and the exercise and fitness effect is not good. It is suitable for the elderly who are unable to move but can walk.

The second type: walking

Walking exercise, the pace of walking according to personal habits, breathing is not affected, walking 1 km is about 15 minutes, the effect of exercise depends on the length of walking, more than 30 minutes is more likely to achieve a slight amount of exercise.

The third type: energetic and walking freely.

Vigorous walking, the stride is larger than ordinary walking, and the speed is about 1 km, 10 minutes. The speed of strenuous walking is faster, the movements of arms will naturally increase, and the sense of breathing will be more obvious, which can easily achieve the standard purpose of daily exercise intensity.

The fourth type: Go quickly.

To put it simply, walking fast is to speed up the pace of energetic walking, and the mileage will increase in 8 minutes 1 km. The promotion of fast walking should be adjusted according to the progress of cardiopulmonary ability and muscle endurance.

The fifth type: race walking

Race walking is a race footwork. In the Olympic Games, the speed of race walking is more than 14.5 km, so it is not easy to do it without training.

Intimate tip: While using brisk walking to lose weight, you should also eat reasonably. It is recommended to eat it with a plastic fiber fruit after dinner, so that the effect will be better and you can easily show your good figure!