Exercise to lose weight is currently one of the most common and most effective methods used by obese patients. Obese people participate in certain sports to consume fat, promote fat metabolism, and achieve the purpose of losing weight. Generally speaking, the greater the amount of exercise, the longer the exercise time, the more fat and sugar consumed, and the more obvious the weight loss effect. Commonly used exercise methods to lose weight include doing sports to lose weight, doing aerobics to lose weight, and dancing to lose weight. There are many sports suitable for weight loss. The selection should be suitable for your physical condition: obese people with good physique, mild obesity, and young age can choose sports with a larger amount of exercise from the beginning, such as long-distance running, gymnastics, etc. Martial arts, basketball, volleyball, badminton, mountain climbing, fast cycling, etc.; if you are in poor physical condition, obviously obese, or older, you should choose activities that do not require too much exercise at the beginning, such as jogging, slow cycling, playing table tennis, etc. Swimming, rope skipping, Tai Chi, weight loss exercises, etc. After practicing for a period of time and improving your physical fitness, you can then choose a heavy exercise program; if you are a patient with poor physical fitness and a very fat body, you should choose the lightest exercise at the beginning. Exercises, such as walking, practicing Qigong, etc., wait until your body feels better before choosing other sports, and don’t rush for success. Regularly participating in sports can not only lose weight, but also strengthen the body and prolong life, and it has no side effects. Therefore, exercise is a good way to lose weight. Calisthenics for weight loss can enhance muscle strength and elasticity, improve flexibility, and improve blood circulation and respiratory system functions throughout the body. When doing weight loss aerobics, a large amount of heat energy is consumed, which reduces fat accumulation. At the same time, bodybuilding and weight loss exercises arrange exercises for all major muscle groups, joints, and fat accumulation parts of the body. If you insist on doing the exercises, you can make your body shape well-proportioned, have beautiful curves, and make your internal organs healthy. Dancing to lose weight Dancing is an active whole-body exercise. Accompanied by beautiful music, men and women dance together, which is an elegant form of entertainment. Regularly participating in dancing activities is not only a kind of artistic enjoyment and mental relaxation, but also a better way to lose weight. Among popular dances, disco dance has the most obvious weight loss effect. The amount of exercise in disco dancing is equivalent to running 8 to 9 kilometers per hour, swimming 45 to 50 meters per minute, and cycling 20 to 25 kilometers per hour. When dancing disco, the hips twist greatly and the buttock muscles continue to contract. Therefore, it can effectively reduce fat accumulation in the buttocks and thighs. Dancers are in high spirits and do not feel tired when dancing, so it is easy to persevere. The principle of exercise and weight loss: The energy required for muscle exercise comes from two parts: sugar and fat in the body. Sugar in the body: When a person performs intense exercise for a short period of time, a large amount of sugar in the body is decomposed to produce energy for use by the muscles. Body fat: When people exercise for a long time, the calories provided by sugar in the body are far from meeting the needs, so the fat in the body undergoes oxidation and decomposition to produce heat energy for the body to use. Seven things to pay attention to when exercising to lose weight: Scientists have found that when eating certain foods, some women become fatter as they eat, while others gain moderate weight. Naturally, there are many reasons, but they have nothing to do with whether the food combination is scientific and reasonable. Based on this, they recommend a unique and optimal dietary pattern suitable for urban women's bodybuilding - the "one to seven" dietary pattern, that is, one fruit, two plates of vegetables, three spoons of vegetable oil, four bowls of coarse rice, and five servings of protein every day Food, six condiments, seven cups of soup. A piece of fruit: Eat at least one fresh fruit rich in vitamins every day. If you stick to it for many years, you will get obvious skin-beautifying effects. Two plates of vegetables: You should eat two plates of a variety of vegetables every day. Don't eat one vegetable often. One plate of vegetables a day must be seasonal, fresh, and dark green. It is best to eat some green onions, tomatoes, cold celery, radish, young lettuce leaves, etc. raw to avoid damage to vitamins A, B1, etc. by heating and cooking. The actual daily intake of vegetables should be kept at around 400 grams. Three spoons of vegetable oil: The limit of cooking oil per day is 3 spoons, and it is best to consume vegetable oil. This unsaturated fat is of great benefit to smooth skin, slim body shape, and maintenance of cardiovascular health. Four bowls of coarse rice: Four bowls of coarse grain rice every day can strengthen the body, nourish the skin and beautify the figure. Overcome your addiction to highly processed staple foods and resist the temptation of delicious snacks. Five servings of protein food: 50 grams of meat every day, preferably lean meat; 50 grams of fish (net weight except bones); 200 grams of tofu or soy products; 1 egg; 1 cup of milk or milk powder.

This method of using low-fat plant protein with non-high-fat animal protein, or using plant-based protein with a small amount of animal protein, is not only economical and affordable, but also reduces animal fat and cholesterol relatively, and is recognized as a kind of "bodybuilding cooking" model". Six kinds of condiments: main condiments such as sour, sweet, bitter, spicy and salty are indispensable as daily cooking condiments. They have the functions of making dishes more delicious, increasing appetite, reducing greasiness, detoxifying and sterilizing, relaxing muscles and activating blood circulation, protecting vitamin C, and reducing water-soluble vitamins. loss, maintain body osmotic pressure and blood acid-base balance, maintain the ability of nerves and muscles to respond quickly to external stimuli, and regulate different functions such as physiology, beauty and fitness. Seven cups of boiled water: tea and soup. Drink no less than 7 cups of water every day to replenish body fluids, promote metabolism, and improve health. Avoid drinks with added sugar or coloring. Exercise Slimming Method Walking Slimming Method Advantages: Small amount of exercise, simple and easy. It will not cause harm to the human body due to excessive exercise. Method: When walking, raise your head and chest, swing your hands in a wide range, take a long stride, and relax your whole body. Land with your heels first. Amount of exercise: once a day, more than 30 minutes each time. Jogging method to lose weight: 1. Before exercising, you should stretch your body and do sufficient preparatory activities 2. When starting to practice jogging, the amount of exercise should be gradual. You can alternate jogging and walking. The distance should not be too long. After practicing for a period of time, your body will gradually adapt to jogging, and you can reduce walking until all jogging is done. 3. After you get used to jogging, find the optimal running speed where your body doesn't feel tired. 4. Before running, the soles of the feet touch the ground first, transitioning to full-foot landing. 5. You should maintain rhythmic breathing when running. Inhale through the nose and exhale through the mouth at the beginning. Gradually transition to breathing through your nose and mouth at the same time. 6. To expand lung capacity, use abdominal breathing. (When you inhale, the abdomen swells, and when you exhale, the abdomen sinks. 7. After exercise, you should stretch your body and do sufficient relaxation activities. 8. After exercise, wash your body with hot water, not cold water. 9. After exercise Drink water and eat until the heart rate returns to normal. Exercise: 20-40 minutes a day. Advantages of the rope skipping method: simple and interesting. It can fully exercise the respiratory system, heart, and cardiovascular system without being affected by the climate. Hip step, and excess fat on the thighs. Method: 1. Breathe steadily and rhythmically. 2. Keep the upper part of the body balanced and do not move left and right. 3. Start jumping with both feet at the same time. Transition to jumping with both feet alternately. 5. Don’t jump too high, as long as the rope can pass. Exercise amount: 60-100 times a day. Normal: 400-100 times a day. 500 times. 2 times, 1 minute apart. Advantages of swimming slimming method: The buoyancy in the water reduces the burden on the lower limbs when exercising on land. The heat dissipation in the water is 20 times higher than that in the air. The resistance is large, so swimming consumes a lot of energy. When the human body moves in the water, the friction of the water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic. Amount of exercise: 30-45 minutes a day< /p>

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