1. Make time for exercise.

Exercise may make you gain a few pounds of muscle at the beginning, but it is an important part of any long-term and sustainable weight loss plan. No matter how busy you are, it is important to take time out to exercise every day if you really want to lose weight and stick to it. Even a small thing like walking will affect the speed at which you lose weight.

Before you start, measure the waist circumference, hip circumference and chest circumference with a tape measure. If you are gaining weight, but these measurements are decreasing, it means that you are gaining muscle and fat.

Do housework exercise. Go upstairs as much as possible, walk the dog three times a day, and then focus on cleaning, sweeping and mopping the floor.

Increase the number of walks. Choose the stairs on the escalator as far away from the store as possible.

Start a hobby, including walking, even if it doesn't sound like "exercise". Gardening, building small projects, driving a car or playing with animals are all good ways to burn calories.

2. Try a weight loss training program.

If you want to lose weight quickly at something, but don't care about keeping weight, you can try concentrated exercise. Many women's and health magazines and personal trainers offer similar streamlined exercise programs to minimize weight loss and significantly lose weight within a few days.

When you start a new project, you should be realistic about the types of exercise you can do.

If you want to lose weight and keep it, you must do more than just a concentrated fitness plan. The best way to exercise is to choose the exercise you really want to do. I hope you like it. If you hate running, don't take it as the main form of exercise-you need much more motivation every day than choosing a sport you really like. Instead, try different sports until you find something you really like, such as swimming and cycling.

Remember, games like volleyball, tennis and even frisbee can help you burn calories and make your sports a social and entertainment activity you want to enjoy every day.

4. Aerobic training.

Although aerobic exercise and resistance training are important for overall health, the best results of cardiovascular training include moderate and high-intensity aerobic exercise.

What can help you lose weight quickly. Weight and resistance training won't make you lose weight immediately, but it will make your metabolism use energy more effectively.

Muscle cells are more active in metabolism than fat cells. This means that they consume more calories than fat cells, even when you are resting and sleeping.

5. Keep your exercise plan interesting.

Diversification is the key to promoting health and maintaining motivation. When you do the same exercise day after day, you will make yourself more vulnerable. You are also more likely to get bored, which makes it harder for you to find the motivation to keep exercising. In the gym, switch machines, join fitness classes, and add some resistance training to your schedule.

Do low-intensity aerobic exercise. Moderate aerobic exercise, including brisk walking, cycling, aerobic exercise or swimming, can not only burn calories, but also keep your heart healthy.