There are several ways to lose weight quickly. Reasonable diet combined with reasonable weight loss exercise is a quick way to lose weight. This fast weight loss method is characterized by fast time, which is more suitable for people with tight time.

First of all, we should distinguish between slimming exercises and square dance and morning exercises. Square dance and morning exercises are mainly to relax muscles and promote blood circulation to enhance physical fitness, but the purpose of weight-loss exercises is to lose weight, so the following three conditions must be met:

I. Strength

Weight loss exercise is an aerobic exercise. A set of scientifically designed weight-loss exercises clearly states the intensity of exercise, and requires the exerciser's heart rate to be maintained at 120 ~ 150 times per minute to achieve aerobic effect, mainly in the following ways:

. 1, stand and stretch back.

First, spread your feet shoulder-width apart. The hips need to be pushed back hard, the waist is tilted upwards, and the hands need to be straightened obliquely upwards. Wait until your hands are open, and the dieter needs to stay parallel. Then the dieter can stretch the elbow to bring the scapula closer to the middle and hold this position for one second. It is worth reminding that in the process of doing these actions, the buttocks of the dieter must keep the posture of pushing the buttocks backwards.

2. Physical exercise before going to bed

First of all, put your hands and feet together and stick them on the ground. The width of your hands and feet should be as wide as the distance between your shoulders. After that, the dieter needs to tighten his abdomen, stretch his back muscles hard and keep his eyes on the ground. Secondly, the dieter's right foot and left hand should be straight and parallel to the ground. Straighten from finger to toe, keep this posture 10-20 seconds, then change left and right, and the action does not need to be changed.

3. People who are willing to challenge themselves can also choose weight-loss exercises with soft dumbbells as props to increase the difficulty of practice and get better weight-loss effects. ?

Second, diet meals-dietary calories

1, limiting the total energy.

It is necessary to gradually reduce energy intake while assisting moderate physical activity. Adults with mild obesity should lose 0.5kg~ 1.0kg per month, that is, reduce the energy intake of 125kcal~250kcal per day. Moderately obese adults should lose 2 kg~5.0kg per month and reduce their energy intake by 5 10kcal~ 1280kcal per day. According to personal circumstances, drinking "oil shield" before meals is also effective.

2, the right amount of protein

Every cell in our body needs protein to build, especially muscles. In addition, high-protein menu has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth. Because it takes longer to digest protein than carbohydrates, high-protein foods are more resistant to hunger.

Step 3 limit fat

Too much fat intake can lead to ketosis. We should limit the supply of dietary fat, especially animal fat, and limit the supply of dietary energy. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25%~30% of total energy intake. During the period of losing weight, they should eat seven points and exercise three points. It can be seen that the control of calorie intake determines the result of exercise. Babies who live a regular life can control their calorie intake and try to control the intake of starch, animal oil, vegetable oil and sugar. Food lovers who love life can't stand the temptation of food. The new technology can prevent calorie intake through food shields, "oil shields" and "sugar shields", and cutting off the source of fat accumulation is also helpful to lose weight.

Third, the time-time requirements of weight-loss exercises

40 -90 minutes each time, the interval can be adjusted according to the exercise plan, 3-5 times a week.

When is the best time to do weight-loss exercises?

. 1, from 6: 30 to 7: 30 in the morning, because this time can wake up the body function, ensure the smooth flow of qi and blood in a day, and promote the consumption of calories.

3: 00 pm to 4: 00 pm Because people are full of energy at this time in the afternoon, it is easiest to lose weight by jumping weight exercises.

One hour after a meal can help the digestion of dinner and consume the energy absorbed in one day. Drink more water, and then stop eating. Otherwise, the unused energy will be converted into fat during sleep.