Get up and do morning exercises for half an hour (such as running and jogging). ). Just eat 80% full every day, not too full. There is also 12 minute freestyle, which can consume 836KJ of calories and 836KJ of exercise every day. If you do it three times a week, you can solve stay away from obesity's problems. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly! Don't eat too much before going into the water. Be sure to do warm-up exercises first to avoid cramps. Healthy, scientific and safe way to lose weight: Do not advocate fast weight loss. I'll just talk about healthy weight loss. When winter comes, many people who are eager to lose weight but have no determination have an excuse to be lazy. In winter, although I have a good appetite and my body is "swollen", I can still hide even if I get a little fatter wrapped in a cotton-padded coat. However, in the spring, I will start to lose weight with a painful heart. Don't wait until spring comes. Experience tells us that it takes at least 2-3 months to lose weight. If you start to wake up those slimming nerves that tend to hibernate now and actively participate in slimming actions, then next spring, you may appear bright and confident in front of everyone. In order to keep warm, it is understandable to eat more in winter. But when eating, we should pay attention to the proportion of various foods, such as high-fat red meat, sausage, lunch meat and so on. Although we don't have to abandon it completely, we should control our food intake. It is recommended to eat with some vegetables, beans or pasta. Skinned chicken and lean meat have low fat content, so you can eat more, while staple foods such as bread and rice should be evenly distributed in every meal, and don't eat too much at a time. When eating bread, be careful of buttered bread with high fat content. You can use jam or skim cheese instead of butter. In addition, we should pay attention to the intake of protein. Reducing meat consumption may affect protein's intake. You can eat more beans and their products, or add an appropriate amount of Nutrilite protein powder every day. Its high-quality plant protein from soybeans contains almost no fat and cholesterol, and can also help improve human immunity and relieve physical fatigue. Fruits and vegetables are indispensable in winter. To lose weight healthily, fruits and vegetables are essential. They can provide a certain amount of heat and water, increase satiety, are rich in vitamins and minerals, and contribute to metabolism. However, there are relatively few kinds of vegetables in winter, and the fruit is too cold, which makes it easy to lose appetite. Therefore, in addition to the daily diet, you can also choose to eat some Nutrilite Bilijian tablets and Nutrilite fruit cellulose chewable tablets to help supplement a variety of vitamins and minerals and more than ten kinds of dietary fiber from fruits and vegetables, which can effectively increase satiety. Do more aerobic exercise, the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, we must choose aerobic exercise with smaller exercise range and higher calorie consumption when exercising. The specific events can be different according to the age difference: young people can arrange running for 30-45 minutes every day, 65,438+00-65,438+05 minutes more than in spring and summer, which is beneficial to the body to adapt to the changes in sports state and consume more calories, and can also arrange some indoor ball games; Middle-aged people can arrange brisk walking, jogging, climbing stairs and other sports; Old people can arrange walks, Tai Ji Chuan and other projects. At the same time, we should pay attention to never stop exercising because of busy work, and insist on regular exercise. Early to bed and early to rise. Eight hours' sleep is enough in winter, and the quality of sleep is best guaranteed between 10 and1at night. Forming this good habit will make you more energetic and easier to mobilize your sports cells. You can't take the initiative to go to the gym if you always look awake. You just want to sleep at this time, so it's strange to doze off on the sofa. Eat less and eat more, be full early and be frugal late. Try to eat less and eat more in winter. Don't eat too much at a meal. Add a snack between meals to relieve hunger, such as nuts and biscuits. Of course, this "trick" can only be done when the dinner is 70% to 80% full, otherwise it will be counterproductive. In addition, breakfast and lunch can be enriched, but the sumptuous dinner that is often postponed because of overtime or social intercourse should be quit. Dinner should be as simple as possible. Don't eat sweets after dinner to avoid fat accumulation caused by eating too much at night but slow digestion. There are some differences between winter sports and spring and summer sports. First of all, the schedule is very different. People of all ages should choose the time period of activities according to their physical condition. Young people have strong adaptability to the climate, good physique and quick recovery, so they can exercise in the morning and afternoon. Middle-aged people have poor adaptability, so they can exercise after work, in the evening and other periods when their body and mind are more relaxed. The elderly are in poor health, so winter exercise time should generally be chosen in the afternoon with sunshine and the highest temperature, which makes it easier to walk and avoid physical injury. Of course, in addition to these specific times, when climbing stairs, walking, standing waiting for the bus, going to the toilet, etc. You can also cultivate your interest in sports, move your joints, stand on tiptoe, bend over, shrug your shoulders and turn your neck, which will help speed up blood circulation, make your face rosy, keep your body warm and get rid of your timid appearance. Drinking more boiled water is a treasure, and it is best to drink more hot water in winter, which can not only warm the body and resist the cold and dry climate, but also accelerate the physiological metabolism of the human body, generate a certain amount of heat, increase satiety and reduce appetite. Stay away from caffeine and tobacco, don't smoke, and don't consume too much caffeine.