1. The most effective aerobic exercise is walking, cycling, cross-country skiing and climbing stairs.

It takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat.

2, swimming MINUS leg and hip fat: Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to run at one end of the deep water area. The resistance of water will make the legs move more hard, but they don't have to bear the big shock like running on the ground.

3. Make a weight loss plan: Make a weight loss goal (ideal or standard weight).

4. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.

5. Drink plenty of water. Drinking seven or eight cups of boiled water every day, without calories, can be the most suitable drink for dieting.

6. In the process of moderate dieting, don't "try" but "insist". Restrain your appetite in front of delicious food, enough is enough.

Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

7. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

8. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

Especially apples, as we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.

Matters needing attention

A balanced diet. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.

Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past. Lose weight with patience and perseverance, persistence is success!

Reduce calorie intake: If you reduce calorie intake 100 calories every day, you may lose 4 kg in about 5 weeks.

Change the food structure: change the food structure accordingly without reducing the food intake. Replace high-fat foods with fruits, vegetables and grains.

Don't eat too many drinks: use water instead of drinks.