Introduce your own experience for your reference.

1, partial weight loss, there may be a way to do it, but the effect is definitely not good. This is my own experience. At least I tried a lot, and it didn't work. For example, doing sit-ups to reduce your stomach actually only makes your abdominal muscles tighter, making it difficult to lose fat, and visually making your stomach smaller.

If you want to lose weight, you must burn fat through aerobic exercise with sufficient intensity and duration.

The so-called aerobic exercise is rhythmic exercise such as jogging and swimming, which takes a long time (about 15 minutes or more) and the exercise intensity is moderate or above. You can jog and do aerobic exercise in the gym.

As for intensity and time, intensity: target heart rate =(200- age) *(60%~80%) 60%~70% is mainly used for reducing fat; Duration: It is suggested that the duration of each aerobic exercise should be more than 45 minutes, because it takes about half an hour to start burning fat for enough intensity exercise.

The so-called weight loss means that you consume more energy than you consume, and your body will naturally consume fat to make up the difference. There is a simple reason. Control your diet a little. It's not as serious as the legend. When you lose weight, you eat breakfast normally, lunch is 7.8 minutes full, dinner is mainly fruits and vegetables, and then you eat two pieces of pure wheat bread or something. I am not hungry either. I must eat breakfast, eat less dinner and don't eat before going to bed. . As long as you ensure the amount of exercise, you don't have to go hungry at all.

If you want to increase muscle and exercise while losing fat, I suggest you combine aerobic exercise with strength anaerobic exercise.

The specific plan depends on your own time, step by step. For example, if you decide to jog for 50 minutes, you can't do it in the first place. Take your time, and leave if you can't run, but you must stick to it and you will reach your goal soon. If you want to get quick results, aerobic exercise for more than three days a week is absolutely right, and the body will get better after two strength trainings in the middle. But don't overdo it. I used to run too much, and then I had a knee problem. Because I was a fat man before I lost weight, my weight put a lot of pressure on my knees, and then I changed to swimming.

Finally, I wish you success in losing weight! I hope it helps you!