A healthy and effective way to lose weight is to combine exercise with diet.

One: exercise.

1, 1 Moderate and low intensity intermittent exercise twice a week.

Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.

2. Doing outdoor sports consumes more calories.

Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.

Step 3 keep swimming

Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.

4. Skipping rope can effectively lose weight without rebounding.

You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.

Two: diet.

Eat the following foods, avoid alcohol and tobacco, and avoid overeating.

1, lemon contains more citric acid, which can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation.

2. Tea generally believes that tea has the functions of eliminating boredom, reducing fat and lowering blood fat.

3. Xiaoyi Wen is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar.

The fat content of rabbit meat is extremely low, most of which are unsaturated fatty acids, so long-term consumption will not cause the accumulation of fat in the body.

5. Porphyra has high fiber content and low fat content, which is easy to produce satiety and has the function of clearing heat and diuresis.

6, leek is rich in fiber, which can make the stool smooth, discharge too much protein and fat in the intestine, and prevent fat accumulation in the body.

7. Kelp contains a lot of fiber and inorganic elements (especially potassium content is very rich), which has the functions of relaxing bowels and diuresis.

8. Mung bean sprouts have more water and less calories, are not easy to form fat, and have diuretic effect.

9. Pepper has the function of consuming body fat, rich in vitamins and low in calories.