In sports, except running, you can lose fat, and other sports can't lose fat directly. Because the energy sources of muscles are different during exercise, aerobic exercise such as running mainly depends on the fat function in the body, while strength training such as push-ups and sit-ups mainly depends on the glycogen function in the muscles. Therefore, if you want to lose fat, you must rely on aerobic exercise.

We should not only control the total amount of food, but also adjust the diet structure. If you eat too greasy food, even if you are 7 minutes full, your calorie intake will still exceed the standard.

Some suggestions on aerobic exercise training

Exercise frequency: every day

Exercise: Walk and run alternately (you are overweight and running hurts your knees too much). You run 400 meters on the runway, jogging 100 meters, walking 100 meters alternately.

Exercise time: not less than 50 minutes a day.

Exercise intensity: Heart rate is usually used to reflect this index, which is very important for reducing fat. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction.

Dietary suggestion: Adjust the diet structure to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.