Weight loss is always a topic that people can’t finish talking about. Anyone who is a little fat needs to lose weight. When people think about losing weight, the first thing that comes to mind is exercise to lose weight. The effect of exercise to lose weight is compared to diet to lose weight. The effect is faster, but it is not easy to stick to it. However, many people still use this method. So what kind of exercise has the fastest weight loss effect? What kind of exercise burns the most fat?

1. The most effective exercise for weight loss

1. Rope skipping to lose weight

When it comes to skipping rope, many people are familiar with it, but for the miraculous weight loss effect of skipping rope, Not everyone learns to take advantage of it. In terms of amount of exercise, skipping rope for 10 minutes 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. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump for 3 minutes continuously. After 3 months, you can jump for 10 minutes continuously. After half a year, you can perform "series jumps" every day.

2. Jogging method to lose weight

Simple and easy running is called the king of aerobic metabolism, and jogging during running is even called fitness running. Jogging movements are simple, the amount of exercise is easy to adjust, and the weight loss effect is even more significant. During jogging, the waist, back and limbs are in constant motion. In addition to effective fitness, it can also burn fat, thereby reducing the storage of fat in the body and achieving a slimming effect. But it should be noted that you need to replenish water in time when jogging. It’s best to run 3-5,000 meters every day, just run normally without running on the balls of your feet. After running, you should stretch your muscles for about 15 minutes. Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the elasticity of lung tissue from declining, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it can accelerate fat consumption to achieve rapid weight loss.

3. Swimming to lose weight

Among various weight loss methods, the safest and most effective way to lose weight is exercise; and among various exercises, the most ideal weight loss exercise is swimming. Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat conductivity in water is 28 times that of air. The heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. So it has better slimming effect. People's metabolism is very fast when swimming, and 1,100 kilojoules of calories can be consumed in 30 minutes. This metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

4. Climbing stairs to lose weight

Nowadays, people's living conditions have improved. They go out by car or go upstairs and take the elevator, and the amount of exercise is very limited. If you can make more use of climbing stairs for exercise in your daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to weight loss. Climbing the stairs for 30 minutes can consume 260 kcal, which is 10 times more than sitting quietly, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.

5. Dancing to lose weight

Dancing will not only make you more elegant, but also help you dance with a graceful figure. From the perspective of modern medicine, dancing, a rhythmic whole-body exercise, is beneficial to restoring and balancing the body's biological rhythms, helping myocardium to contract, promoting blood circulation, and delaying cell aging. Dancing can exercise all parts of the body, and can effectively slim the waist, hips and thighs, and increase the body's flexibility and flexibility.

6. How to lose weight by doing housework

Small housework such as washing clothes, buying vegetables, cooking, and mopping the floor sounds simple, but in fact it is quite tiring to do, but it must not be done. No, but when doing these small movements, don't ignore their effect on the body muscles. Doing housework is a good weight-loss exercise. Rolling up your sleeves often to do housework can burn more calories. Although doing housework is a very trivial task, small things add up and as long as you persevere, you can achieve a good weight loss effect.

2. Effective ways to lose weight for lazy people

1. Sleeping to lose weight

Yes, sleeping is also a way to lose weight.

Scientific experiments have proven that when people lack sleep, a growth hormone called ghrelin in the body will surge, which will greatly increase people's appetite; at the same time, the level of a "leptin" called leptin in the body will decrease. This "Leptin" is responsible for sending "fullness" signals to people. Its reduction means that your perception of whether you are full will be reduced and you will easily overeat. In addition, when you are sleep deprived, you not only want to eat, but also particularly crave simple carbohydrate foods, such as chocolate, pasta and candy, because they are converted into energy faster. In this way, if you sleep less and eat more, how can you not gain weight? Getting enough sleep helps your body metabolize, making it easier for you to develop a lean physique, and it can also make your skin better.

2. Breathing to lose weight

Scientists from the University of New South Wales in Australia tracked the path of every atom in the body and discovered that the oxidation process can lead to weight loss. Respiration is an oxidation process. In other words, fat can be excreted from the body in the form of carbon dioxide through the oxidation process of the lungs. Therefore, every time you breathe in, your fat will decrease. The breathing method can be the abdominal breathing method in yoga. This type of breathing is an excellent way to strengthen your lungs. The specific method is to expand the abdomen to the maximum extent while inhaling, keeping the chest still. When exhaling, contract your abdomen inward as much as possible while keeping your chest still.

3. The weight loss method of eating less and more meals

The weight loss method of eating less and more meals is the most suitable for foodies. Even if you eat all day long, you will not gain weight. The specific method of eating less and more meals is to divide the day's diet into 5 to 6 meals. As for how much to eat every day, it depends on the personal situation and the time of eating. Generally speaking, you can eat more during meal time until you are six times full. When eating outside meals, you should eat less, mainly fruits and vegetables, and less staple food. The most important thing about losing weight in this way is to control the total dietary caloric intake for the day.

4. Bathing method to lose weight

When bathing with hot water, the hot water will wash away the dirt on the skin, and the residual waste and excess water accumulated in the body will also be discharged with sweat. , on the one hand, it can eliminate edema, on the other hand, it can promote metabolism. Adding some ginger slices or bath salts to the water during bathing will have a better effect. After bathing, a simple massage with massage oil can also help you sleep.

5. Stretching to lose weight

Stretching to lose weight was proposed by Sato Mancheng, a well-known Japanese medical doctor. He believes that as long as three times a day for 70 seconds each time, it can effectively help lose weight. Stretching can suppress appetite and reduce calorie intake; it can exercise muscles, enhance metabolism, and promote fat burning; it can also improve constipation. Still, stretching is no substitute for full-body exercise. To effectively lose weight, you need to combine a variety of exercises, such as swimming, running, cycling and other aerobic exercises, as well as some anaerobic exercises.