A safe and effective weight loss plan-exercise+balanced diet exercise plan can improve the basal metabolic rate of the body and make the body fat burn quickly. After each exercise, the basal metabolic rate of the human body can be increased by 24 hours, so exercise must be persistent. Here are three effective and economical ways to burn fat. Exercise scheme 1: skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger. Exercise plan 2: Bicycle is suitable for people: anyone, no matter you are an ordinary person or an athlete, no matter your age. Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do. Sports expenses: You don't need any extra expenses except the normal maintenance of your bike. Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system. Fat burning value: 240 calories/hour. Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports. Exercise program 3: jogging/walking is suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus. Sports equipment: sportswear, running shoes. Sports expenses: none; If you are not picky, asphalt road can be your playground. Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking. Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour. Sports evaluation: low investment, high income, but the key is persistence. Diet planning exercise must also be combined with reasonable diet control in order to effectively burn excess fat in the body and achieve the purpose of losing weight; 1. Drink more water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting. 2. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry. 3. Diet should be light. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories. 4. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation. 5. Eat a balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for each meal should be no less than 20 minutes.