1, insist on more than 20 minutes of intensive training every day, in addition to simple exercise, there should be more than 20 minutes of intensive exercise every day, so that metabolism can be faster and the effect of circulation and fat burning will be more significant. For example, spend about half an hour every day doing equipment exercise, alternating running, high-temperature yoga or intermittent muscle stretching.

2, change the form of exercise, regular cycling exercise, will make the body in a stable metabolic environment, it is easy to lose weight stagnation. If you want to burn fat quickly, you should change your exercise form frequently, so that your body's metabolism will change, and then promote the burning of fat and achieve the effect of burning fat quickly. For example, change running to skipping rope, change running flat road to running uphill, and change ordinary stretching to load-bearing mechanical stretching.

3. Replace flour and rice staple food with coarse grains, which contain less carbohydrates than polished white rice. Coarse grains become the staple food, and the calories of meals will be reduced a lot, which is of great help to lose weight. In addition, coarse grains contain a lot of dietary fiber, which can slow down the rise of blood sugar level and avoid the accumulation of fat after eating. In addition, dietary fiber can also promote digestion and excretion, in which soluble dietary fiber can directly absorb excess fat on the intestinal wall, and the effect of reducing fat is more significant.