1. Increase exercise: Increasing exercise is the key to consuming more calories and fat. Try to increase the amount of exercise every week, such as exercising for 30 minutes every day, or aerobic exercise 1 hour every day.
2. Choose aerobic exercise: Aerobic exercise helps to burn calories and fat, such as brisk walking, jogging, swimming, skipping rope, cycling and so on.
3. Strengthen muscles: Muscle is heavier than fat, so strength training can strengthen muscles, improve metabolic rate, and help to consume more calories and fat.
4. Pay attention to diet: diet is also an important factor in losing weight. Choose foods with low calorie, high fiber and high protein, and avoid too much sugar and fat.
5. Keep enough water: The body will excrete a lot of water during exercise, so keeping enough water will help keep the body's water balance and consume more calories and fat.
It should be noted that the effect of exercising and sweating to lose weight varies from person to person, and it is necessary to make a personalized exercise plan and diet plan according to personal circumstances. In addition, excessive exercise and improper exercise methods may lead to physical injury and health problems.