From the energy intake and consumption, to lose weight, we should not only consume more energy, but also control the intake. It is to control the total energy intake of diet and then consume excess energy through exercise. In this way, the fat will gradually decrease.

Running (jogging) is a very good exercise to reduce fat. In fact, as long as it is aerobic exercise involving large muscle groups, the fat-reducing effect will be good. If you are in a gym, treadmills and elliptical machines have good fat-reducing effects.

The fat reduction plan recommended for you.

Exercise: Running or ellipsometry.

Exercise frequency: once a day

Exercise time: 50~60 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.