Effective weight loss should adhere to aerobic exercise, and chronic exercise is aerobic exercise, which has the characteristics of moderate intensity, rhythm and uninterrupted, is conducive to fat consumption and is suitable for digestion and circulation. Cycling, swimming and other sports can effectively lose weight as long as they achieve three points: moderate intensity, participation of large muscle groups and duration of more than 30 ~ 45 minutes. Experts remind that you should not do exercise when you are hungry, before eating or before going to bed.