The most effective way to lose weight is to exercise restraint and control in all aspects, such as eating less at dinner and striving for five-point fullness. As long as we eat 50% full every meal and eat less and more foods with low fat and high nutrition, we will avoid overeating, losing weight and even losing weight. In sports, the most effective way to lose weight is swimming, which consumes the fastest fat. Because the density and heat transfer of water are greater than that of air, swimming consumes more energy than land, which is supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat. People who don't like swimming can choose to run, which can effectively increase energy consumption and lose weight. But running must achieve a certain amount of exercise to achieve the purpose of losing excess fat. Generally speaking, if you want to consume one kilogram of fat, you need to run about ten kilometers. It is recommended to jog alternately to speed up running, which can strengthen your fat burning. Pay attention to it for more than half an hour.

In addition to the above details, the most effective way to lose weight is to concentrate on professional exercise, such as skipping rope to warm up, standing upright with your legs together, holding the skipping rope with both hands, and jumping for 15 to 20 minutes without interruption as far as possible, so as to be fully prepared for body shaping. Although skipping rope seems simple, it unconsciously exercises your legs, hips and arms. There is also dumbbell one-arm exercise, in which the right leg kneels behind the chair and the right hand stands straight in front of the chair. Keep your left leg upright, hold the dumbbell in your left hand, perpendicular to the ground and parallel to your left leg, then lift your left elbow and bend your upper arm. Complete three groups alternately from left to right, with fifteen in each group. Pay attention to the elbow as close as possible to the ribs, the arms are clamped inward, and the abdominal muscles are always tight. This exercise can fully tighten the muscles in the back and tighten the excess fat in the shoulders and arms.