But it depends on what you have lost. What you lose is that the water in your body increases and the fat in your leg muscles still exists.

The point is that this kind of weight loss can't make your figure symmetrical at all.

Exercise to lose weight I recommend swimming and jogging.

In fact, swimming can effectively lose weight. According to practice, I summarized the tips of swimming to lose weight as follows: short swimming to find a sense of floating, diligent swimming to find a sense of gravity. The specific operation is as follows:

Find the comfort of floating immediately after entering the water. Middle-aged and elderly people or people with weak constitution should try their best to keep floating with minimal movements and can water ski with both hands. Take a good breath, close your eyes as if you are going to fall asleep, wake up suddenly or open your eyes yourself, and get out of the water immediately when you feel more comfortable and relaxed than lying in bed.

When you come out of the water, you should move slowly, feel the weight of your body in the water, and compare the feeling of floating in the water with the feeling of gravity supporting your body on land. Some people are strong, and it is difficult to understand this feeling. Then swim for a distance, the frequency of action should be low, so as not to speed up the heartbeat, and then go out to find the feeling. Gravity and fatigue disappear before returning to the water. Don't dive, because it is easy to eliminate the feelings that have already occurred.

If you lose weight in this way for a few days, the original belly bulge will disappear, and your abdomen will feel relaxed, but you will lose very little weight. If you persist for three to five months, eat moderately and walk for one or two kilometers every day, you can naturally lose weight slowly. Friends who want to lose weight but don't want to go on a diet may wish to try.

Swimming is a whole-body exercise, which can not only lose weight, but also improve your cardiopulmonary function and exercise almost all your muscles, especially adhere to regular intensive training. A few months of hard work can make you "reborn". In the water, people's bones are fully relaxed, and they can have the opportunity to "stretch", which is very beneficial to maintaining a tall and straight figure. For growing teenagers, regular swimming exercise can make you grow into a "tall man".

(1) Swimming consumes a lot of energy. This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

⑵ It can avoid sports injuries of lower limbs and waist. When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

⑶ You can enjoy natural massage service: When swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body, and can also beautify the skin.

The resistance of people moving in water is 12 times greater than that on land. When their hands and feet move in the water, you will definitely feel strong resistance, so the muscles of back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.

In order to get a good exercise effect, you need to exercise in a planned way: beginners can swim for 3 minutes in a row, then rest for 1-2 minutes, and swim twice for 3 minutes each time. If you don't finish it with great effort, you can enter the second stage: swim continuously at an average speed of 10 minute, rest for 3 minutes, and do three groups at a time. If you still feel relaxed, you can start swimming for 20 minutes at a time until it increases to 30 minutes at a time. If you feel that the intensity is increasing too fast, you can follow your own acceptable rhythm. In addition, swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time.

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. For thin people, swimming can actually make them gain weight, because swimming exercises muscles and increases their volume and weight. It can be said that swimming can make fat people swim thin and thin people swim fat, which can make everyone have a smooth line.

In view of the above reasons, obese people can really take swimming as the main exercise to lose weight. But you must be prepared before swimming and pay attention to safety to prevent accidents.

Jogging to lose weight

Methods: 1. Stretch before exercise and be fully prepared.

2。 When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.

3。 After getting used to jogging, find the best running speed without feeling tired.

4。 Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.

5。 When running, keep breathing rhythmically. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.

6。 In order to expand vital capacity, abdominal breathing is used. (The abdomen bulges when inhaling and sinks when exhaling.

7。 Stretch your body after exercise and do enough relaxation activities.

8。 After exercise, rub your body with hot water instead of cold water.

9。 Drinking water and eating after exercise should be until the heart rate returns to normal level.

Exercise: at least 40 minutes, preferably 1 hour.

1. Warm up before running to lose weight. The best way is to walk for 5 ~ 10 minutes to fully stretch the muscles of the thighs and calves.

2. 2 hours before and after meals is suitable for weight loss running. If you are used to running on an empty stomach, you can eat some high-carbohydrate foods such as whole wheat bread and cereals from half an hour to 1 hour, but don't be too full.

3. You need to replenish plenty of water 2 hours before running to avoid dehydration. You can also add a small amount of water when running.

When you finish running, you should slow down gradually. Don't sit down until your heart rate returns to normal.

5. Add a little sugar after running. Eating after 2 hours is the best way to lose weight.

When running, you can look up slightly to reduce the fat under the jaw.

note:

1. Overweight people can lose weight on average as long as they keep running for one year, even if they don't go on a diet 10% ~ 20%.

2. After running, you need to do proper relaxation exercise, which helps to relieve muscle soreness.

3. You can insert several quick walking stages during running to reduce the impact of running on joints.

Although jogging for 30 minutes every day can achieve the purpose of exercise, it has little effect on losing weight. If you want to lose weight by running, the exercise time should not be less than 40 minutes, otherwise the weight loss effect will not be obvious regardless of the intensity.

A study shows that drinking a cup of coffee before running can keep you in a better state. This is because caffeine can excite the central nervous system and increase fat consumption. It is suggested to drink a cup of coffee at the standard of 4mg/ kg body weight about 1 hour before running to lose weight.

6. After running, soak your feet in warm water 15 ~ 20 minutes, which will help to dilate the blood vessels of your feet, promote blood circulation and make it easier to fall asleep.

7. Buy yourself a special pair of running shoes before running to lose weight. It can better cushion foot pressure, reduce the probability of joint injury and help correct running posture.