It is well known that to lose weight, exercise and dietary control must be combined to be effective. However, exercise does not mean that just moving around will reduce fat. To reduce fat, a certain amount of exercise must be reached to be effective. Therefore, the exercise time must be over half an hour, and the exercise intensity must reach 60%-70% of the maximum heart rate to fully mobilize fat for energy supply. Exercise should combine aerobic exercise with muscle strength exercise to achieve the effect of reducing fat and beautifying the body. Therefore, if you want to lose weight, you must first overcome your own laziness and actively participate in sports. Low-calorie, low-fat, nutritionally balanced food. In fact, there are some reasonable weight loss methods in our daily lives that can help us get rid of the phenomenon of obesity, such as a reasonable diet. Eating well for breakfast, eating enough for lunch, and eating less for dinner is a dietary rule we should follow during the weight loss period. Why should we eat this way? It's actually very simple. According to research, the most active period of human metabolism is in the morning, while the weakest time is in the evening. Therefore, if you want to improve the phenomenon of body obesity, you must not eat a lot of food in the evening. Since drug-induced weight loss has many shortcomings, we can only try exercise and changing dietary habits. When it comes to exercise for weight loss, especially getting rid of excess fat around the waist and abdomen, people often think of doing sit-ups first. Why can't sit-ups eliminate abdominal fat? The reason is that the human body's energy supply is a highly integrated system, and no muscles can "use local resources" to obtain energy from the nearest fat accumulation, but instead must rely on blood to transport glycogen stored in the blood, liver, and even throughout the body. The premise of using fat energy is to continue exercising for at least 20 minutes and maintain the heart rate at more than 55% of the maximum heart rate (the maximum heart rate is 220 minus age). At this point, the glycogen in the blood and liver is consumed, and only then can fat be utilized. Understanding this principle, we know what the most effective weight loss exercise is - low-intensity, long-duration aerobic metabolic endurance projects, such as brisk walking, jogging, swimming, climbing stairs, cycling, aerobics, etc., any exercise that can last more than 20 minutes and keep the heart rate at a certain level. What is the ideal weight loss speed? Generally, a person burns about 15 kcal per minute of slow running (the heavier the body weight, the more calories burned), and one kilogram of fat equals 3500 kcal. If you jog for 30 minutes every day, without changes in diet, you can lose one kilogram per week. Of course, this is just a theoretical calculation. In reality, after exercising, people tend to eat a little more. Experts suggest a weight loss speed of half a kilogram per week, and this kind of weight loss is less likely to rebound. Related theme articles: Exercises targeting the upper body, spending only 18 minutes a day to shape beautiful legs, unconventional weight loss methods, and shaping a devilish curve.