The essential reason why you can't lose weight is that you consume less calories than you consume. From this point of view, you can adjust your exercise plan immediately.

1. Slimming is not equal to losing weight, but reducing fat.

Body fat rate is calculated according to your height, weight and age. In this sense, reducing fat is actually not that simple.

The body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women.

If the body fat rate is too high and the weight exceeds 20% of the normal value, it can be regarded as obesity.

The way to reduce fat is nothing more than aerobic+anaerobic, aerobic first, then anaerobic, which not only consumes calories, but also exercises muscles. The so-called vest line means that the muscle texture becomes more obvious after exercise.

2. Exercise methods

If I choose between jogging and brisk walking, I choose jogging.

Running can consume 1.7 times as much energy as walking.

The reason is that running and walking have very different sports mechanisms.

Generally speaking, when we are in a "walking state", at least one leg is supporting the weight of our body.

When we "run", we are in a state of muscle explosion, making our bodies fly without support. Footsteps fly-explode-fall, and muscles circulate in bursts and buffers.

Therefore, jogging consumes much more calories than brisk walking, but brisk walking is not so effective.

If I choose between jogging and swimming, I choose swimming.

When swimming, the resistance of water is much greater than that of air when moving on land, which can consume more heat.

The thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption, so the weight loss effect is more obvious.

Step 3 prescribe diet

Exercise is the way to lose weight, and the root of losing weight comes from the food you eat.

What you eat is very delicate. There are many good suggestions about this piece on the internet, so I don't want to go into details.

Generally speaking, it is:

① Not picky eaters, less greasy, more vegetables and balanced nutrition.

Don't go on a diet, don't take diet pills, and your body has energy at any time.

4. Stretching before and after exercise

Stretching is an important factor in exercise.

Stretching before exercise can not only fully stretch muscles, but also effectively prevent possible sports injuries.

Stretching after exercise makes muscles fully relaxed and relieved, which makes the effect of exercise more prominent.