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Exercise, especially aerobic exercise, is the most effective and healthy way to lose weight. It is an endurance exercise mainly based on aerobic metabolism. It can improve human metabolism, promote energy consumption, and prevent excess energy from being converted into fat accumulation and decomposing accumulated fat.

Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, ball games, mountain climbing, aerobics, yoga and playing Tai Ji Chuan. It is best to finish each exercise continuously for more than 40 minutes every day, and you can stop halfway. The total calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Usually, it is recommended to combine tea such as Juewu Decoction to help lose weight. Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury. Here are some exercises that can consume 300 kilocalories for your reference.

Jog for 40-50 minutes.

Cycling 1 hour -75 minutes

Walking 1 hour-1.5 hours

Let's go. Walk on the treadmill (6 km/h) for 40-50 minutes.

Swimming for 30-40 minutes

Climb the stairs 2000 steps (excluding time)

Jump rope for 30-40 minutes.

Aerobic exercise for 40-50 minutes.

Exercise to lose weight must be arranged on an empty stomach, because the energy consumed by exercise at this time is mainly provided by fat oxidation, so it is suitable to be carried out in the morning and afternoon, and exercise every day for at least 4 to 5 days a week to achieve a certain slimming effect.

Diet collocation

Metabolism is a small train that consumes calories in the body. If its speed can be increased, fat burning can also be greatly accelerated. The best principle of losing weight for fear of side effects of drugs is to achieve the goal of losing weight through diet control. Seven dietary principles make weight loss healthier.

1, control staple food and restrict sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content. Sweets are high-calorie foods, such as sweets and cones, which are easily converted into fat, leading to obesity. Choosing plastic fiber fruit and reducing dessert intake can effectively reduce the formation of fat and consume excess fat.

2. Scientifically arrange three meals a day

Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.

3. Eat more and eat less

In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.

4. Edible fiber

Dietary fiber to lose weight: fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake and kill two birds with one stone.

dietary fibre

Set the role. Foods rich in fiber mainly include oats, barley, corn, buckwheat noodles, various beans and vegetables. In addition, healthy food contains the most plant fiber, which is a healthy diet made of many plants. People can digest and absorb the food containing cellulose well in a certain period of time, then discharge the waste, reduce the residual heat of food, block fat production, and make weight loss healthier and more natural. People who eat more fiber in their diet chew more often, so the eating speed slows down, and as a result, the small intestine can slowly absorb nutrients. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease.

5. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction will make the sweat glands of obese people secrete disorder, which is not conducive to body temperature regulation, especially the concentration of urine and the discharge of metabolic residues, and will also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.

Step 6 drink less

The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, and 1g fat generates 9 kilocalories), but they contain ingredients beneficial to human body. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.

7. Eat less lean meat

100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.