The quickest way to lose weight is to extend the meal time.

Extending the meal time is the first thing that everyone needs to pay attention to in order to lose weight in the fastest way. Can play a very good role in losing weight. Some research results show that under normal circumstances, it takes our stomach 20 minutes to send a complete message to our brain. Therefore, if we eat too fast at dinner, our brains will not receive the message that we are full. At this time, the actual amount of food that can be eaten is still not enough in the brain, which leads to an increase in food intake, so that the body's fat will accumulate more. Therefore, if you want to get a better weight loss effect, increase the time for eating to more than 20 minutes!

The quickest way to lose weight is to walk.

Walking is also the fastest way to lose weight. About 45 minutes after a meal, walking in an outdoor park or path can help you lose weight. If you can keep walking at a speed of 4.8 kilometers per hour, the body's heat can be consumed at a faster speed, thus achieving the effect of losing weight. If you can walk again 2-3 hours after meals, the effect will be more significant.

The quickest way to lose weight is to drink water.

Among the fastest ways to lose weight, drinking water is undoubtedly the simplest and most convenient. Drinking water correctly is the simplest and unburdened way to lose weight. For people who want to lose weight simply, drinking water is really the best choice. After getting up, before going to bed; Morning, afternoon and evening; Drink a glass of water before and after breakfast, before and after lunch, before and after dinner, and ensure that the daily drinking amount is at least 2 liters. The process of drinking water should be slow, not too fast. This is the right way to lose weight by drinking water.

The quickest way to lose weight is to increase the intensity of exercise.

Generally speaking, no matter who has experienced a certain constant exercise pattern for several weeks, he can adapt to this sport quickly. After this adaptation period, the effect of losing weight will double. Therefore, if you can't lose weight, it would be a good way to try to change the original exercise style.

For example, your original exercise plan was to exercise for 30 minutes every day, but now the weight loss effect is not good, so you can extend the exercise time appropriately and improve the exercise intensity at this time. Exercise 10 minutes, or 15 minutes, is a little more difficult than before. All these methods can be used and will be effective. In addition, the extended time can be determined according to your physical condition and can be moderate.

The fastest way to lose weight is five: alternate exercise and change the rhythm of exercise.

In addition to extending the exercise time, try to do alternating exercise, or constantly change the pace of exercise during the exercise, is it the same? Change the way you exercise? A good idea. For example, when you used to lose weight, you only did aerobic exercise. I suggest you add an anaerobic exercise to yourself before you do formal exercise. The combination of aerobic and anaerobic exercise will make the effect of losing weight more obvious, and it is also the fastest way to lose weight, which is worth a try!

Related reading? Fast weight loss exercise

1, swimming to lose weight

How to lose weight the fastest and most effective? Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight.

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2, jogging to lose weight

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. Many mm who lose weight ask how to lose weight quickly and healthily. Jogging is the right choice!

When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

3, variable speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed one for female bodybuilders? Step by step plan for skipping rope? . You can jump in the same place at first 1 minute, jump for 3 minutes after 3 days, jump for1minute after 3 months, and perform it every day after half a year? Jumping in series? .

Step 5 climb stairs to lose weight

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

6. Do housework to lose weight

Washing clothes, buying food, cooking and sweeping the floor? These little chores are simple to say, but they are actually very tiring to do, but they have to be done, but when doing these little tricks, don't ignore their influence on the body muscles.

Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.

7. Dance to lose weight

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.

Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.

8. Yoga diet

Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.