Exercise is a good way to lose weight. Increasing physical exercise for obese people can not only increase the "expenditure" of body fat, restore body shape, but also exercise various organs of the body and enhance physical fitness. Therefore, increasing exercise is a good way to lose weight. To increase muscle activity, it is necessary to increase calories, which can promote the "burning" of fat in the fat bank and change the ratio of muscle to fat. Exercise can stimulate fat consumption and promote fat metabolism through the regulation of nerves and body fluids. Exercise can reduce blood lipid, cholesterol and triglyceride in blood, reduce fat deposition in heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, enhancing myocardial contractility, and enhancing the adaptability of obese cardiovascular system to physical load. Exercise can enhance the respiratory intensity, increase the range of chest movement and vital capacity, improve lung ventilation and ventilation function, accelerate gas exchange, and also help to "burn" excess fat. Why exercise can lose weight is mainly achieved through two aspects: First, it regulates nerve and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition. Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink. Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points: 1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them. Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt. 3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath. 4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise. 5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible. 6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves. 14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down. 15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet. 16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life. 17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared. 18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking. We all want to live longer and be young forever, and most people are willing to take action to achieve this goal. As long as we adhere to a scientific and reasonable way and participate in fitness exercises, we will have good results. May health and happiness accompany every friend who loves life forever.