Diet control is not the only way to lose weight and stay slim for a long time. If you don't want to gain weight after losing weight successfully, you need the cooperation of exercise. Exercise is different from labor, which is usually laborious, backache and exhaustion. Exercise, especially aerobic exercise, such as walking, running, cycling, swimming, skipping rope, going up and down stairs and aerobic dance, can stimulate cardiopulmonary function, promote blood circulation, consume a lot of calories, lose weight, enhance physical fitness and promote health. For people who don't exercise on weekdays and have little activity, it may be difficult to form the habit of regular exercise now. It may be even more difficult to remember the wet and sticky feeling and sweaty smell after exercise, which makes people uncomfortable. Therefore, it is suggested that people who want to lose weight may wish to "move" from their daily lives first. Home activities such as mopping the floor, cleaning windows, planting flowers and trees can make the body have proper activities and consume calories without being too tired. Take the stairs instead of the elevator; When the distance is short, walking instead of taking a car is a "sport" that can be implemented in life. Easy to consume 100 calories. For a person weighing 60 kg, it only takes 7 minutes to climb the stairs, and you can consume 100 calories and exercise your heart and lung function! As long as it takes 14 minutes to go down the stairs, you can consume 100 calories. Planting flowers and trees Planting some flowers and plants on the balcony at home beautifies the environment and is pleasing to the eye. And 20 minutes of gardening can burn 100 calories, killing two birds with one stone. Prepare three meals. Stop complaining that your family doesn't help you prepare three meals. It only takes 39 minutes to wash, cut, boil, fry and steam, and 100 calories are gone. It only takes 20 minutes to mop the floor, which can consume 100 calories. It doesn't take much time to sweep the floor. It only takes 25 minutes to spend 100 cards! Shopping with or without shopping, you can reach the goal of spending 100 cards in 33 minutes. In daily life, there are many relaxing and interesting ways to burn calories without sweating, and make "activity" a part of "life" as a warm-up before developing regular exercise. When you are used to increasing a lot of activities in your life, you can choose your favorite and competent sports, such as swimming, cycling or dancing, from the holiday day on the second day of every week, and exercise regularly for 15-30 minutes each time. I believe you will be thinner, healthier and more confident. It is the most effective way to lose weight by exercising regularly for 30 minutes three times a week to increase calorie consumption. According to the research, jogging for 30 to 40 minutes three times a week has obvious weight loss effect after 20 weeks. As far as exercise is concerned, walking, jogging or cycling can effectively lose weight. As far as the frequency is concerned, it is often ineffective to exercise only once or twice a week. Exercise at least three times a week, and the weight loss effect will be remarkable. In terms of time, it is ideal to exercise for 30 to 45 minutes at a time. More importantly, it takes more than 300 calories to be effective. The amount of exercise of 300 calories is about equivalent to moderate-intensity exercise lasting 20 to 30 minutes. Generally speaking, the most common ways are jogging, cycling or swimming. If it's a walk, it will last 40 to 60 minutes. Simply controlling diet is not the best way to lose weight. Only diet control and exercise, two-pronged, can reduce side effects and increase the chance of success in losing weight. The Importance of "Warm-up Exercise" In order to avoid sports injuries caused by weight loss, it is best to do some warm-up exercises before exercise. The benefits of warm-up exercise lie in raising body temperature, improving neuromuscular function and reducing the possibility of sports injury. As for how long it takes to warm up? The intensity and time of warm-up exercise depends on individual circumstances. Generally speaking, at room temperature, when sweat begins to appear, it means that "warm-up exercise" has been done enough. "Warm-up exercise" should not be too intense, so as not to cause local muscle fatigue or accelerated heartbeat and breathing, which will hinder health. Therefore, before exercising, you should measure your physical fitness and the exercise you are engaged in, so as to adjust the intensity and time of "warm-up exercise" and get the best effect. For example, before doing fitness exercise, it is best to do soft exercise, brisk walking or jogging for 5 to 8 minutes in situ, and then really engage in strenuous exercise, which can not only improve the functions of nerves, muscles and cardiovascular system, but also prevent sports injuries. Balanced nutrition, correct diet control and regular aerobic exercise are the most ideal ways to lose weight. If you want to maintain the effect of losing weight for a long time, you must change bad eating habits and develop regular exercise habits. 1. sugar-mainly choose fruit foods with low sugar content: grapefruit, pear, apple, guava, lotus seeds, plums, tomatoes, lemons, cherries, peaches, oranges, kiwis, pitaya starch: oat flour, bean rice, vermicelli, and potato drinks: mineral water and pitaya. Protein, seafood, peas, black tofu, soybeans, skim milk 3. Oil-unsaturated fatty acids are the healthiest fish oil and olive oil. Introduce the fruit juice fasting method to you and see if you can see the effect in one day! As the name implies, the fruit juice fasting method is to use fruit juice instead of breakfast, lunch and dinner. Absorbing rich sugar through fruit juice can only barely meet the basic needs of human beings. Although it is inevitable to absorb calories from sugar in fruit juice, it is undoubtedly much lower than normal three meals a day. It is recommended to continue this diet on weekends and drink juice once in the morning, noon and evening. If it can be reduced to only once in the afternoon and once in the evening, the effect will be better. Besides fruit juice, you can drink a lot of water or tea, but don't add frozen drinks to any drinks, because frozen drinks will slow down fat metabolism, and don't do strenuous exercise when dieting. On the second day after dieting, you can eat rice porridge in the morning and eat eight points at most for lunch and dinner. Sudden overeating is strictly prohibited. In fact, meat is rich in protein, and moderate intake can improve metabolic rate, which is very helpful to lose weight! Protein's help to lose weight includes: inhibiting the secretion of hormones that promote fat absorption and avoiding fat; Because protein takes a long time to digest, it is not easy to feel hungry; Conducive to the discharge of salt in the body and eliminate edema. If you are worried about eating too much meat and fat, you can choose the high-quality chicken breast (white meat) with low fat content in protein. In particular, we recommend three simple recipes for chicken breast in hot summer, and suggest consumers DIY at home to cook healthy and low-fat dishes for their families. (Sliced chicken with cucumber) * Material: appropriate amount of chicken breast, cucumber, mung bean vermicelli, vinegar, alcohol milin, sesame sauce, soy sauce and minced garlic * Practice: the chicken breast is steamed and torn into filaments; Cut cucumber into filaments and add salt; Slice vermicelli and stir together to remove salt; Mix vinegar, glutinous rice, sesame sauce, soy sauce and minced garlic into sauce and pour it on the three shreds. PS: People who like cold noodles can also eat cold noodles, and those who are afraid of obesity can reduce the amount of sesame sauce (pineapple chicken slices) * Materials: chicken breast, pineapple, onion, garlic, protein, salt, white powder, a little wine, sweet and sour sauce * Chicken breast slices are marinated with salt, wine, protein and white powder 15 minutes; Grease the chicken slices, take them out, add the onion and garlic slices, stir fry, then pour in the sweet and sour sauce, and finally add the pineapple (Xiangmang chicken fillet) * Materials: chicken breast, mango, salt, white powder, a small amount of wine, protein and onion * Practice: cut the chicken breast into strips, and marinate with salt, white powder, wine and protein 15 minutes; Peel mango and cut into strips for later use; After the chicken is oiled, stir-fry the onion, add salt and mango and stir-fry slightly. Can you do it?