What exercise can you rely on to lose weight? Exercise to lose weight is a very healthy way to lose weight, but the most important thing to lose weight is persistence, so I think after the start of exercise and fitness, everyone must insist on exercising every day and don't give up easily. Come and study with me.

What exercise can you rely on to lose weight? 1 Girls exercise to lose weight:

1, swimming to lose weight

Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.

In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2, jogging to lose weight

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.

3, variable speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

No matter what exercise you do, you should carefully consider your physical condition and then train in a planned way. Don't overload your exercise just because you want to lose weight quickly, otherwise it will probably lead to muscle strain, so I hope everyone can be careful to avoid injury.

What exercise can you rely on to lose weight? 2 Male exercise to lose weight:

1, rub your stomach

You should untie your underwear and massage directly. Massage through clothes is not effective. Start work gently, slowly and continuously. Don't push too hard, lest you hurt your internal organs.

Step 2 do abdominal exercises

We must concentrate, concentrate our thoughts, breathe naturally, and achieve "from hand to heart".

3, supine position

Massage around the navel with a radius of 10 cm from the upper left to the lower right for 30 minutes, 1-2 times a day.

4. arm, arm (plural of arm)

Inhale when the arms are rounded up and exhale when the arms are rounded down horizontally. That is, the arm moves with breathing and turns up when inhaling; When you exhale, your arms are down. Don't turn your arms too fast, the speed should be moderate, your arms should be relaxed naturally, and the height of your hands should not exceed the top of your head, depending on the strength of your waist and abdomen.

Men's diet

1, vinegar 15- 20ml a day, and you can lose 3-5kg a month.

2. Take dry corn stigma 15-20g every day, rinse it with 200ml water, stew it for a while, and drink it without sugar, which has the effect of losing weight.

3. Fresh lotus leaf (dry)100g, raw hawthorn1000g, raw coix seed1000g, and dried tangerine peel 500g. * * * Grind into fine powder and mix well, divide it into 100 packets, and take it with boiling water every morning, which has the effect of losing weight.

4. Wash adzuki beans and coix seed, steam for 20 minutes, then add washed glutinous rice or japonica rice and winter melon seeds, steam with water, sprinkle with diced cucumber and serve.

The combination of exercise and diet has a better weight loss effect. Men who want to lose weight may wish to try!

What exercise can reduce weight? 3 What exercise can reduce weight?

1, eat low-fat and low-sugar ingredients.

Eating the following ingredients will make you fat. Prevent unhealthy foods with high fat and sugar (such as fried food, toast, pizza, sandwich toast bread, various French fries, etc.). ) and foods with low fat but high nutrition (such as rye, Chinese cabbage, cauliflower, salmon and oranges).

2. Eat more protein and less carbohydrates.

Protein is especially important for building muscles. Protein comes from fish, muscle, tofu and turkey. Stop producing processed foods or refined foods because they contain single carbohydrates. This kind of food includes: candy, sugary soft drinks, such as Coca-Cola, sugar paddles, white sugar, etc.

Complex carbohydrates can be eaten in moderation, but not in excess. The intake of complex carbohydrates should not exceed 60% of the total calorie intake. Complex carbohydrates include beans, starchy foods, whole wheat bread and oatmeal.

3. Control salt intake

Salt is harmful to your blood pressure. Too much salt will dehydrate you, but it will make you edema. This will make you look and feel swollen. Care about your salt intake, because your body needs salt but not too much.

4. Eat less for dinner

Eat more breakfast and less dinner. Because when you sleep, your body's basic metabolism is basically at rest, so if you eat too much dinner, your body will accumulate body fat.

In the case of running to lose weight, you should eat more nutrients such as protein. In the case of running to lose weight, we can eat some ingredients with low sugar, low calorie and low fat, so that we can run again to lose weight. Have you seen the above questions about how to eat during fitness exercise?