In the process of pursuing health and beauty, losing weight is a common goal, especially for friends who want to see changes in a short time. A fifth-grade girl, with a height of 1.4 m and a weight of 100 kg, wants to lose weight through family exercise instead of dieting, which is a challenging and achievable goal. Next, I will introduce some effective ways to lose weight by fast exercise to help you see the effect within one month.

First of all, aerobic exercise is a good helper to lose weight. You can try skipping rope, which can not only improve heart and lung function, but also burn calories effectively. Skipping rope every day 15-20 minutes can be divided into several groups, each group lasts for 3-5 minutes, and the next group starts after a break 1 minute.

Secondly, exercises such as sit-ups and flat support for core muscles can not only help you strengthen your abdominal muscles, but also improve your basal metabolic rate, thus promoting fat burning. Do three groups of sit-ups every day, each group 15-20 times, stick to the flat support 1-2 minutes every day, and gradually increase the time.

In addition, jogging exercise is also a good choice. Find a step at home or use a small stool to simulate the action of going up the stairs. This kind of exercise can effectively exercise leg muscles and consume a lot of energy. Exercise 10- 15 minutes each time to keep the consistency and rhythm of leg movements.

Finally, don't forget to stretch. Although stretching will not consume a lot of calories directly, it can help you improve your flexibility, prevent sports injuries and help your muscles recover. Take 5- 10 minutes to stretch the whole body after each exercise, especially the legs and waist.

It is important to maintain daily exercise habits and gradually increase the intensity and time of exercise. At the same time, although I don't want to go on a diet, reasonable eating habits are equally important. Pay attention to adequate intake of protein and dietary fiber, reduce the intake of high-sugar and high-fat foods, and ensure a balanced diet.

Please remember that health always comes first, especially in the growth and development stage. Before starting any exercise, it is best to consult a doctor or a professional fitness coach to ensure that the exercise mode is suitable for your physical condition.

I hope these suggestions can help you see the changes in your body within a month, and I wish you have fun and keep a positive attitude in this process.