To achieve the effect of losing weight, the most effective exercise is aerobic exercise. Jogging, swimming, brisk walking and cycling all belong to aerobic exercise. This kind of exercise can burn fat in muscles, tighten muscles, replace fat with slender muscles, improve the speed of metabolism, and thus burn more calories. This kind of exercise should last at least 20 minutes, at least three times a week, in order to achieve the effect of burning fat.
Some people may think that running, swimming and other sports are boring, but in fact, in addition to these traditional sports methods, all major fitness clubs in the market hold various types of aerobic exercise classes, such as pedal, fitness dance, boxing and spinning. It is much more interesting to have the guidance of a tutor and the company of others than to work hard alone. You can choose the right exercise according to your personal preference to make the exercise more flexible and interesting.
Advice on losing weight for children
The advice for children to lose weight is different from that for adults. Different from adults, children need extra energy for growth and development besides meeting the daily consumption of metabolism and physical activity. Children who eat too little may not get enough energy to grow up. To this end, children's energy intake should not be reduced too much, and the weight loss advice for children is quite mild.
The usual weight loss advice for children has two goals. The first is to ensure the normal growth and development of children, and the second is to help children achieve a healthy weight. According to these two goals, children's weight management experts put forward suggestions for most children to lose weight.
When do you keep your weight?
Keeping weight can make children "grow" into a healthy weight on the premise of growing taller. If children are encouraged to develop a healthy diet and exercise pattern, they can prevent extra weight gain without "dieting" and maintain their weight for a long time. Compared with adults, children can use a healthy diet and regular exercise more successfully to keep their weight in a healthy range for a long time.
The weight management strategy also applies to three-year-old children. One method holds that it is most reasonable for overweight children to control their weight gain within 2 pounds (1 pound = 453.59237 grams) for every inch (1 foot = 30.48 cm). After the child is 4 years old, he should maintain his weight until the body mass index (BMI) falls within the normal range (below 85%). For children's body mass index, please refer to children's body mass index (BMI). There are similar suggestions for children over 7 years old-children with "overweight risk" should reach a healthy weight when they grow up, that is, keep their weight when they grow taller.
When do you lose weight?
Children under 7 years old are generally not recommended to lose weight. This is only applicable to children with overweight body mass index and weight-related health problems (such as high blood pressure or high cholesterol). Any weight loss therapy applied to children should be specially designed for children, and the weight loss results should be tracked. Adult weight loss programs are not suitable for most children.
In most cases, the monthly weight loss of children should usually be limited to 1 lb (1 lb = 453.37g). At this time, the child can continue to grow taller and muscles. Children can gradually lose weight, and achieving this goal will bring a sense of accomplishment to parents and children. In addition, with the passage of time, a healthy eating pattern can become mild (lose weight) and easy to adhere to.