Let him control his diet, especially dinner, and then exercise more, or you can go out to exercise with him. It is important to control his diet.

1, outdoor sports

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

2. Pay attention to warm-up exercises.

Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning. Every time your body temperature rises during exercise, your cells will increase the metabolic rate by about 13%. Do at least 5 minutes of simple to moderate intensity warm-up exercise before exercise, gradually increase heart rate, activate muscles, accelerate breathing, and improve metabolism and calorie consumption.

3. Exercise for at least 12 minutes each time.

Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.

4. Short-term high-intensity exercise consumes more calories.

Short-term high-intensity exercise is a kind of exercise with moderate rebound, but in the same time, the heat burned by short-term high-intensity exercise can reach 1.5 ~ 2 times of that of long-term moderate exercise, and it can continue to burn 75 ~ 125 calories even after exercise. Short-term high-intensity exercise strengthens your muscle exercise and increases your cells' ability to burn fat. It was found that riding with different intensities, such as pedaling slightly for 5 minutes, and then pedaling easily for a period of 5 minutes, one and a half hours, consumes more calories than people pedaling hard for 30 minutes.

5, 1 hour exercise, once a week

Researchers at the University of Victoria in British Columbia found that 60 minutes of exercise consumes five times as many calories as 30 minutes. Even if you don't have time to exercise for an hour every day, once a week, you can burn more calories than short-term exercise.

Step 6 choose a heavier dumbbell

Use a heavier dumbbell (for example, you have lifted a 10-pound dumbbell before 10 times, and now you lift a 20-pound dumbbell five times). Lifting a dumbbell will make you burn 25% more calories. Because heavy objects break more muscles, protein, your body must use more energy to recover, so your body consumes more calories. Researchers at the St. Louis School of Medicine at Washington University found that people who lift weights three to six times burn 8% calories during sleep. This is enough to make you lose about 5 pounds in a year, even if you do nothing.

7. Try to stay active.

If you add 350 calories, you can lose 35 pounds a year. Burn 350 calories more every day, just stand up and answer the phone when you make a phone call, instead of sitting in a chair; Don't spend too much time in front of the computer, stand up and walk more; If it is a short trip, walk instead of other means of transportation.