Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.

2. Strength movement

Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.

3. Ball games

Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.

Match diet food

With the arrival of summer, all kinds of fruits are on the market, and the fruit market is dazzling. At this point, you might as well eat more fruits to lose weight.

1, watermelon

Watermelon is the most common and frequently eaten fruit in summer. Watermelon can not only quench thirst, but also help to lose weight. The water content of watermelon is incomparable with other fruits. Eating watermelon can induce diuresis, help digestion, help people to eliminate excess water in the body and maintain the normal operation of kidney function. Watermelon is a low-calorie fruit. Eating watermelon helps to lose weight, but it should be eaten in moderation, not in excess. Eating too much may lead to fat accumulation, which is not conducive to weight loss.

2. soup

Vegetable soup, winter melon soup and so on, as the first course, are the best appetizers in summer. Eat more liquid food before the staple food, and fill your stomach first, so you won't eat so many staple foods.

Step 3: vegetables

Tired of eating boiled vegetables and fried vegetables, you can turn onions, sweet peppers, pumpkins, carrots, asparagus and garlic into salads and vegetable cakes.

Step 4: salad

Salad is easy to make and healthy to eat. Soak and rinse vegetables and fruits, cut them into shreds and slices, add low-fat cheese, a handful of nuts, a small amount of spices and two pieces of bread, and it will be solved in one meal.

5, low-calorie drinks

In summer, many desserts such as ice cream can be seen everywhere. If you are not careful, a lot of mousse, Sweet Caffe, tea and soda will be swallowed. Unconsciously, a pile of heat accumulates in the body. It's very hot, we usually drink a lot of drinks, but our appetite is still strong, so we accidentally take in too many calories. The following refreshing drinks can help you get rid of excess calories and make you feel thin in summer. Specially recommended to make you carefree:

Herbal tea juice: half a glass of water, a bag of flowers and plants; It can detoxify, remove greasy and eliminate fat in a healthy way. Lemon juice: Add 1 slice of lemon 1/4 cups to half a glass of water to relax your body. Pomegranate juice, add some ice and a cold drink will be ready. Brew in boiling water, let it cool, and adjust the temperature according to personal taste.

6.kiwi fruit

Kiwi is rich in vitamin C and has always been a favorite fruit. Its special ingredients can decompose the protein eaten by people into small amino acids, which is beneficial to human absorption and reduces the chance of transforming into body fat or visceral fat accumulation. The water-soluble fiber (pectin) contained in kiwifruit can prevent the small intestine from absorbing the fat obtained from food, let the fat be excreted with feces, and reduce the chance of accumulation in the body. For people who like to stay up late or eat late, kiwifruit rich in actinidine digestive enzymes can effectively help digestion and reduce the burden on the stomach, which is a good partner for people to lose weight.

7.bananas

Many summer fruit diet meals contain bananas. Bananas have high sugar content, which can be digested immediately after eating and quickly replenish physical strength. Eating bananas will also make you feel full and reduce your appetite. Bananas are rich in dietary fiber, vitamin A, potassium and so on. And it has a good effect on the whole intestine, strengthening tendons, diuresis and soft stool.

8. Apple

Apples in summer fruits are slimming fruits. They are rich in pectin, which can help the intestines to combine with toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apples slowly and releasing the ingredients will not only make you feel full, but also make the apples have low calories. It is a fruit that is often accompanied with fruit diet meals in summer. In addition, for people who often sit in front of the computer, eating apples also helps to absorb computer radiation. First, 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.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. 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.

Second, 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. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

Third, 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.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.

Fourth, climb stairs to lose weight.

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

Five, yoga diet

Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.

Warm-up process can not be ignored

Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.