If last year's jeans were a little tight, don't panic. If you start to cut calories desperately now (such as excessive dieting or crazy exercise to lose weight quickly), it will only make things worse. On the contrary, trying some smarter ways to lose weight will make you lose weight healthier. Here are several ways to lose weight by exercise, which will help your metabolism, make your calorie consumption faster and lose weight faster! Let's take a look at Bian Xiao's exercise to lose weight.

Exercise to lose weight:

1, swimming to lose weight:

Among all kinds of weight loss methods, swimming is the safest, most reliable and ideal one. Swimming is an aerobic exercise, which can consume most of the body's calories. The heat transfer in water is 28 times that in air. The heat consumed by people in water for 8 minutes needs to be consumed in air at the same temperature for 2 hours. So swimming has a very good slimming effect. In addition, swimming can make the body get full exercise. When swimming, the human body relies on the buoyancy of water and uses both hands and feet to coordinate all joints of the whole body, including muscles, and all parts of the human body are well stretched, making the body particularly symmetrical.

2, jogging to lose weight:

Slow-beat diet is a simple and easy way to run, and it is known as the king of aerobic metabolism. Jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust and control, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly exercising, which can not only effectively strengthen the body, but also burn the fat in the body, reduce the fat storage in the body and achieve the effect of slimming.

3. Go to outdoor sports

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

4. Pay attention to warm-up exercise

Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning. Every time your body temperature rises during exercise, your cells will increase the metabolic rate by about 13%. Do at least 5 minutes of simple to moderate intensity warm-up exercise before exercise, gradually increase heart rate, activate muscles, accelerate breathing, and improve metabolism and calorie consumption.

5. Exercise for at least 12 minutes each time.

Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.

6, variable speed running diet:

This fast and slow running way is simple and casual, and there is no need to follow limited rules. Combining running and jogging can consume both sugar and fat. When the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. Rapid and massive exercise in a short period of time mainly consumes sugar in the human body. Long-term moderate exercise can effectively consume human body fat.