How to lose weight quickly if you are too fat

Today's society has entered an era of rapid development. Everyone is pursuing efficient and fast work efficiency. Although it is of great significance to the construction of society, it also brings a series of health problems. The most serious manifestation is the health problem of obesity. These are the results of not having a normal diet or eating too much takeout. It is said that it is easy to gain weight but difficult to lose weight. Losing weight is also a problem that many people are troubled by. So how can we exercise simply and effectively in our daily life?

1. Skipping rope

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp its magical weight loss effect. In terms of exercise volume, skipping rope for 10 minutes continuously consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.

2. Walk 10,000 steps a day

If you walk 10,000 steps a day at a speed that makes you sweat a little, you can burn 836KJ and lose 1kg in a month. Converted into time, it is equivalent to walking for 2 hours a day, and you can walk a distance of 4 kilometers at a speed slightly faster than usual. It is more effective to walk on sloped surfaces such as stairs.

3. Swimming (freestyle)

If you exercise 836KJ three times a week every day, you can stay away from obesity. Swimming, which is short in duration and consumes a lot of calories, is the best choice to save time. Although both are swimming, freestyle swimming requires a lot of exercise and can burn a lot of calories in just 12 minutes.

4. Climb the stairs

Nowadays, people’s living conditions have improved. They take the car when going out and take the elevator when going upstairs, and their amount of exercise is very limited. If you can use stair climbing as exercise more often in your daily life, it can not only prevent the occurrence of coronary heart disease, but is also particularly beneficial for weight loss. Climbing stairs for 30 minutes can burn 260 kcal of calories, which is 10 times more than sitting still, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.

5. Jogging

Simple and easy running is called the king of aerobic metabolism, and jogging among running is even called fitness running. Jogging is a simple movement, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

Precautions

Do not drink a lot of water during or after strenuous exercise, do not exercise after a meal, do not sit on the ground to rest immediately after strenuous exercise, and do not take a shower immediately, etc.