1, an effective fat-burning exercise to lose weight
1. Walk
All exercise comes from walking. If walking is your main exercise, walk for an hour every day. If you want to get the results quickly, speed up.
run
Running burns twice or more calories than walking. Slowly increase the running speed, because running too fast can easily cause joint and muscle pain.
Ride a bike
This is the best way to exercise, especially in late spring and early summer. Buy a high-quality bicycle that meets your requirements.
swim
This activity can't lose weight like running or cycling, but it can exercise your muscles and make you feel good.
5. Roller skating
This exercise can burn a lot of calories, which is very cute. Wear a helmet and knee pads to prevent the road from being bumpy. Roller skating clothes let you parade around the city and get ready for bikini season. In fact, skilled skaters often skate in bikinis.
6.skateboarding
When you can't jump out of an airplane, bungee jumping, hang gliding or snowboarding, skateboarding is a good alternative.
row
Rowing is a very exciting sport for women, and it also exercises the body.
8. Wild desires
Women in Sex and the City use sex houses to exercise-just like men. Long-term, passionate sex can shape the body and burn fat like women's gymnastics in the Olympic Games.
9. Riding a horse
Riding an English saddle can exercise leg muscles more than any other activity. Riding a horse is an interesting skill, but don't use it as your main exercise method.
10. Hiking
1 1. Hiking
Put sleeping bags and food in your backpack, and then stay in the wild nearby for a few days. A few days in a remote area can relax and refresh you. When you travel with a backpack, you have to carry everything by yourself, so it can motivate you to eat less in order to carry less.
12. Basketball
Women's basketball is very popular abroad, and slam dunk is a good way to lose weight.
13. Tennis
Whether playing as a team, playing forehand or backhand with friends, or volleying at the backboard alone, tennis can enhance your cardiopulmonary function and muscle tension, and it is also a good regulator.
14. Volleyball
Play volleyball in the gym, grass or beach. Beach volleyball lets you burn leg fat in the sun.
15. Golf
Take a few lessons from a professional golfer, and you will soon enjoy a sunny day on the golf course. Walking around the court will burn more than 500 calories.
16. Water skiing
This is a luxurious sport, but even the rich need several people to guard and steer, so it is difficult to be invited to go water skiing.
17. windsurfing
Boards and sails are relatively cheap, plus wind and shallow water, you will soon learn this exciting sport.
18. Badminton
Badminton is a hard sport that requires speed, skill and agility.
19. Ultimate Frisbee
The game of this new era is a game between football and rugby. It is played on the football field, including a defensive team, scoring goals with a frisbee. Often mixed teams.
20. bowling
If you haven't moved recently, try bowling. Bowling is an interesting sport and requires a lot of skills. It won't consume too many calories, but it's much better than staying at home and watching TV.
surfing
Technology has exposed women to surfing. You don't even need the sea today, and there are many artificial wave parks.
22. Dance
Dancing can give you free exercise. It is the perfect exercise to combine social life.
2. Healthy fat burning and weight loss habits
1, drink more water.
The study found that drinking 7 glasses of water a day can reduce the food calorie intake by nearly 200 kilocalories compared with people who drink less than 1 cup a day. Another study found that adults drinking 2 glasses of water before meals can reduce food calorie intake by 75~90 kilocalories.
2. Eat on time.
Punctuality for three meals a day helps to regulate appetite. Breakfast should be finished within 1 hour after getting up, and the interval between meals is 3~4 hours. In addition, it is best to keep the food structure of each meal relatively stable. A healthy diet should include fruits and vegetables, lean protein, vegetable oil and a small amount of starch.
3. Get enough sleep.
A study by the Southwest Medical Center of the University of Texas found that too little sleep can lead to overeating and weight gain. Adequate sleep helps to reduce carbohydrate and fat intake and help to lose weight. The University of Chicago also found that sleeping only 4.5 hours a night will increase hunger and appetite.
4. Calm down.
When stressed, many people will seek comfort by eating, which makes stress the number one cause of overeating. Studies have found that people are more likely to eat more high-calorie foods when they are stressed than when they are calm, and their food intake will increase both during the day and at night.
5. Interesting sports.
In a study completed by Cornell University, two groups of participants were asked to walk 2000 meters before eating lunch or snacks. The results showed that participants who participated in the 2000m walking exercise ate 35% more lunch dessert and 124% more chocolate snacks than those who participated in the 2000m interesting sightseeing tour. This shows that fun exercise helps to control appetite.