Jog for 30 to 50 minutes.
Cycling takes 1 hour to 75 minutes.
Walk for 1 hour to 1 and a half hours.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes to 1 hour.
Jump rope for 30 to 40 minutes.
1. Arrange three meals reasonably
Only eat high-fiber oatmeal and low-fat fresh milk for breakfast, which not only helps with defecation, but is also very nutritious and healthy. As for meat and seafood, leave them for lunch. You can eat something light for dinner, with vegetables accounting for the majority.
2. Stand for half an hour after meals
In fact, the biggest reason why women gain weight is negligence. Because they are busy with work and study, they have no time to rationally arrange their lives and arrange their own diet and daily life. In fact, you can stand for at least half an hour after eating a full meal. This will not only avoid the trouble of fat accumulation on the belly, but also save you the need to make up for it afterwards.
3. Fast 5 hours before going to bed
A big taboo for losing weight is eating before going to bed. The body does not need to exercise during sleep, and everything eaten will be absorbed by the body and stored as fat. If you are so hungry that you can only eat a small amount of boiled vegetables or fruits.
As long as you can abide by these three principles for a long time, your figure will naturally stay slim and beautiful, and you can enjoy delicious food at the same time. It is very simple and convenient.
IV. Physical exercise
Wear weight loss clothing that suits you, engage in physical activity, and increase energy consumption.
The most effective exercise for weight loss is aerobic exercise, especially exercise that consumes more energy, such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. It is best to complete each exercise at one time, with an interval between Don't stop, and each exercise must consume up to 300 kcal. Usually this amount of exercise will cause your heart rate to increase, or you may sweat.
Exercise will increase the body's metabolic rate, but the effect only lasts for two days at most. Therefore, the most important thing is to exercise consistently. If you can't do it every day, you should do it at least once every two days.
For an extremely obese person, even walking may be a big burden. Therefore, when choosing the type of exercise, you should do it according to your ability, or focus on what your body can bear, and gradually increase the amount of exercise to avoid overloading the heart and lungs. , or muscle and joint injuries.