Although we all know that there are many ways to lose weight, different people have different physical conditions, so the choice of weight loss methods is also different, especially for the heavier groups, it is necessary to carefully choose the appropriate weight loss methods to avoid adverse risk damage. What are the ways to lose weight? How do large weight groups lose weight? Let's take a closer look! What is heavy weight?

The so-called heavy weight means that the weight exceeds the standard weight by more than 25kg. No matter how big or small you are, just press the computer.

(Male) Standard weight = (height-100)*0.9*2

(Female) Standard weight = (height-100)*0.8

How to lose weight if you are overweight?

1, walk.

Running is generally not recommended for heavy exercise, and you can start from walking, because the walking intensity is moderate and the joint pressure is small. As long as you persist, the weight loss effect is not bad, and it can also play a role in lowering blood pressure and preventing heart disease. Take a walk 2-3 times a week at first, and then gradually increase it to 4-5 times a week for more than 30 minutes each time after the body adapts.

Step 2 swim

Swimming is one of the exercises with the least stress on joints, which is very suitable for losing weight. Swimming for an hour can consume 400-700 calories. Because of the buoyancy of water, you only need to bear the dead weight pressure of 10%, and the resistance of water is 12 times that of air. If you can't swim, you can try jogging in the water-yes, running in the water will feel different resistance, but the pressure is less.

Step 3 cycle/rotate

Whether riding outdoors or spinning, it is very suitable for heavy sports. Because sitting on a stool can help you bear most of the weight, thus reducing the pressure on your knees. Riding a bike seems simple, but it is actually exercising the muscles of the whole body. If you want to lose weight, the most important thing is the posture of cycling. Stretch your back, lean forward slightly, relax your shoulders, straighten your arms naturally and lean against the handle. The height of the saddle should be adjusted, neither too high nor too low.

4. Flexibility training

Fat accumulation can also cause the problem of limited activity, and we can use some auxiliary tools to improve the activity. Flexibility needs to be accumulated for a long time, and it is impossible to get immediate results at the beginning, and the weight will not drop quickly, but the body will become soft. These exercises are conducive to providing a better range of motion joints for later sports and preventing injuries.

Pay attention to overweight and lose weight

1, adhere to a healthy diet

To lose weight, we must adhere to a healthy diet and reasonably match the diet. Try to stir-fry with low-fat vegetable oil, mix meat with nutrition, and keep your body and skin healthy while slimming. Give up the habit of eating supper. Eating supper at night is easy to get fat.

Step 2 exercise reasonably

Exercise is one of the healthy and effective ways to lose weight. With the gradual accumulation of exercise, it will consume excess fat in the body, and then achieve the effect of losing weight and shaping.

3. Regular work and rest

Regular work and rest is also one of the important auxiliary methods to lose weight. If you don't have a good rest, the hormone secretion in the human body is unbalanced, which can easily lead to obesity.