How can we reduce excess fat in the body? The most scientific and effective way is to reduce the amount of food, limit the diet structure and increase physical exercise and physical activity. At present, the more effective popular methods are unarmed aerobic exercise+instrumental aerobic exercise+scientific diet structure (low calorie, low fat and high protein). In fact, the simplest and most convenient way to lose weight is to take part in more sports activities. Not only can you lose fat, but also enhance muscle endurance and make your body healthy and energetic, which is irreplaceable by any weight loss method. Ms Donafel Flamel, who was awarded the title of "Mrs. California" when she was nearly 40 years old, said: "When women lose weight, losing weight is more important than losing weight. Bodybuilding can help you redistribute the weight of all parts of your body, gain muscle and reduce fat, which is an effective way to lose weight. "

Here are some simple ways to lose weight:

1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle.

2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice.

3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened.

4. Body rotation: 4 times left and right, do 2 groups.

5. Forward bend: 8 times.

6. systemic circulation: take the waist as the axis, turn around and do it twice.

7. Kick: before and after 10 times, and do 2 groups.

8. leg press lunges forward: 4 times left and right, and do 2 groups.

9. Side leg compression: 4 times left and right, 2 groups.

10. Squat and stand up: 12-20 times.

1 1. Turn your feet around your wrist: 12 times each.

12. Sit-ups: 8- 15 times, and do 3 groups.

13. Push-ups: 8- 12 times, and do 2 groups.

14. Relax for 3 minutes.

The appropriate time for each exercise is 40-60 minutes.

It's best to weigh yourself before losing weight, once every two weeks during the process of losing weight, and observe the change of weight. If the weight changes little and there is no fatigue, you can appropriately increase the amount of exercise and the number of groups. And take part in some outdoor sports, such as jogging, mountain climbing, cycling, badminton, bowling, jumping and swimming.

Only perseverance can achieve the effect of losing weight. If you fish for three days and dry the net for two days, it is impossible to lose weight. At the same time, to lose weight, you should determine the appropriate exercise intensity according to your own physique. It is normal for your body to feel slightly tired at first. In addition, you should also control your diet properly to get better results. As long as you have perseverance and perseverance, and pay attention to scientific methods in the process of losing weight, you will be able to lose fat and get a fit figure. People who tend to get fat should start exercising now, and don't wait for "cramming".