Many overweight people think of exercise to lose weight for the first time, and they think of running, skipping rope and so on. But some regular aerobic exercises are not suitable for overweight people. Because there is too much fat in the overweight human body, it is easy to vibrate with the impact of sports input, and finally damage joints, organs and so on.

Can't do high-intensity interval training

Obese people should exercise to lose weight step by step, starting with low-intensity exercise. High-intensity interval training exercises are repeated constantly, and the exercise intensity is high, so obese people are not easy to persist.

What exercise do overweight people do to lose weight?

First of all, swimming

The effect of exercising in water is twice as good as that on land, and the burden of swimming is less than that from the ground. Swimming 1 hour can consume 400~700 calories. Because of the buoyancy of water, the body only bears 10% weight pressure.

Second, let's go.

Walking fast is not as intense as running, and it is more suitable for people with large weight base. Take a walk 2~3 times a week at first, and then gradually increase it to 4~5 times a week, each time for about 30 minutes, depending on the physical condition.

For overweight people, the most important thing is to persist in and maintain the amount of exercise in order to achieve the effect of losing weight. But also remember not to lose weight quickly, otherwise it will easily cause skin relaxation and unsightly.

Third, ride a bike.

Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise, consuming more calories, which can consume about 420 kilocalories per hour. Very suitable for people who are seriously overweight. It is recommended to take about 40 minutes three or four times a week.

dietary respect

Eat less carbohydrates.

Foods containing carbohydrates are staple foods, such as rice and bread. Too much trust in these foods will lead to excessive sugar metabolism, which will lead to visceral fat accumulation in the abdominal cavity. Of course, you can't stop eating, because when the carbohydrate intake is zero, your brain will go blank and you can't really concentrate.

For women, the daily carbohydrate intake should not exceed100g, and the ratio of three meals is 5: 3: 2, which is the golden ratio that is more conducive to digestion and metabolism.

The correct choice of meat

Eating more fish is more conducive to losing weight than meat, especially cooked meat. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage.

From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton. Nutritionist's evaluation of meat is that four legs are not as good as two legs, and two legs are not as good as no legs.

Eat less sweets.

Many fat people in life like sweets very much. Candy contains a lot of sugar and energy. Some sweets, such as chocolate, are a small piece with the energy equivalent to a bowl of white rice. So, if you are obese, you must give up sweets. If you really want to eat, find something else. For example, fruit, in short, do not eat sweets.