Losing weight has always been a topic of concern, especially in summer, because people wear thin clothes. If a person has a bad figure, it is easy to expose his shortcomings by dressing in summer. In fact, obese people all contain excessive fat, so we have to burn the fat in the body, so how can we burn the calories in the body?

1, how to burn heat

1. Intermittent exercise. Spending a whole period of exercise every day can easily lead to "exercise boredom", and so can the body. In daily exercise, intermittent exercise interspersed with different intensities of exercise helps to prevent boredom and consume more calories. For example, after walking for 5 minutes, jog 1 minute; After cycling at a normal speed for 5 minutes, ride a bike quickly 1 minute.

2. Nothing to do. Studies have found that moving your fingers and shaking your legs will consume at least 500 calories a day. According to this calculation, you can lose 1 pound (about 0.9 kg) in one week. Prepare an elastic fitness ball and hold it in your hand anytime, anywhere. This simple action helps to strengthen the muscle strength of the hand and consumes a lot of calories.

3. Increase walking intensity. For example, when walking, swinging your arm greatly can burn 5% to 10% more heat; Wearing a weight-bearing vest or putting a bottle of mineral water in your bag can also increase energy consumption, but it is best not to use sandbags to tie your legs, which will easily lead to imbalance and increase the risk of falling. You can also choose to walk on the grass, beach or cobblestone ground to mobilize more muscle strength.

4. Eat step by step. Dieting too hard to lose weight and reducing excessive calorie intake at one time will easily lead to the body's protection mechanism, but the rate of calorie consumption will slow down. Gradual diet, eating a small amount at a time, helps to continue to consume calories. Proper diet and exercise will help you lose weight better.

5. Drink plenty of water. A study in Germany found that drinking more water helps to improve metabolism and help the body burn more calories. It is found that when people drink 500 ml of water, their metabolic level can be increased by13 within 10 minutes, and the high metabolic level can still be maintained for 30 to 40 minutes. According to this calculation, if you drink 1.5 liters of water every day, 1 year can consume 1.74 million calories, which is equivalent to losing 5 pounds.

6. Eat some spicy food. Many studies have found that spicy foods such as peppers can accelerate the body's metabolism in a short time. You can add some pepper when you spread the egg stew.

7. Do more outdoor sports. The outdoor air is fresher, sunny, and more energetic when exercising. Compared with exercising in the gym, outdoor exercise is more exciting, faster and lasts longer.

8. Five meals a day. Many people think that if you want to lose weight, you have to eat less and eat more. In fact, eating a small amount of food every few hours can quickly increase the body's metabolic rate and calorie demand. Compared with three meals a day, five meals a day are more conducive to losing weight. Each "meal" can be a small bowl of soup or an apple.

9. Drink coffee. Studies have found that caffeine in coffee can help the body burn calories quickly. Drinking a few cups of coffee every day will help to improve the effect of losing weight. Tea, chocolate and other foods also contain some caffeine, but chocolate is high in calories and should not be eaten in excess.

10. Eat more protein. It is found that increasing the intake of protein and reducing the intake of carbohydrates can increase the daily calorie consumption by 150 to 200 calories. This is because protein consumes twice as much energy as carbohydrates.

2. Effective exercise to lose weight

1, all kinds of aerobics

When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.

2. Cycling

Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

3. Running (fast walking)

Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the slimming effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Step 4 jump rope

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.