Weight loss is a process that needs to be followed and cannot be rushed. To lose weight healthily, we need to move our legs under the premise of controlling calorie intake, so as to enhance the body's calorie gap, and insist on 2-3 months time, which will allow you to lose weight slowly.

Weight loss is to be healthy, not to lose weight and hurt your health. A variety of rapid weight loss methods are not desirable, weight loss too fast is easy to skin slackening, muscle loss problems, so that the body does not look good after slimming down, but also easy to rebound, good body is not easy to last.

Want to lose weight scientifically, we must pay attention to the daily calorie intake is not less than the body's basal metabolism, do not single diet, balanced carbohydrate, fat, protein intake, maintain a diversified diet, meals eat eight full state, so as to maintain the body's metabolic level and avoid malnutrition.

And on this basis, I need to open my legs to move, choose the right exercise to enhance their activity metabolism, in order to promote the decline in body fat rate.

When you first start exercising, it is recommended to choose low-intensity exercise (brisk walking, square dancing, cycling) and insist on 1 hour each time, so that the body can have a process of adaptation and not easily give up midway.

Adhere to low-intensity training for a period of time, our physical endurance has improved, this time you can try to enhance the intensity of training, choose jogging, playing ball, open jump, swimming and other training, more than 40 minutes each time to improve fat burning efficiency, to avoid weight loss into a bottleneck.

Medium-intensity training to adhere to about 2 months, we can try high-intensity interval exercise, each time only 20 minutes, you can quickly raise the heart rate, so that the body into the fat burning state, the body will also be in a super oxygen consumption state after training, sustained fat burning.

High-intensity training can be a combination of several self-weight training, but also to build muscle, prevent muscle loss, home can also open training, do not need to go out to achieve the effect of fat burning and shaping.

However, high-intensity training requires a certain physical foundation to complete the training, many newcomers can not adhere to a few minutes will give up.

Therefore, newcomers can choose to start with low-intensity exercise, after a period of time and then carry out high-intensity training, or reduce the difficulty of high-intensity training, such as shortening the duration of the action, to extend the group interval time, so as to stick to it.

The following share a set of self-weight high-intensity interval exercise, each time only 20 minutes, you can quickly improve the heart rate, promote the body fat burning, so that you can efficiently slim down.

Action 1: left and right translational small jump (adhere to 20-30 seconds, cycle 3-4 sets)

Action 2: chest expansion open jump (adhere to 20-30 seconds, cycle 3-4 sets)

Action 3: wide distance deep squat jump (adhere to 10-15 times, cycle 3-4 groups)

Action 4: left and right translational hand touching the ground small jump (left and right a total of 10 times, cycle 3-4 groups)

Action 5: forward kick jump (adhere to 10-15 times, cycle 3-4 groups)

Action 6: ski jump (adhere to the left and right a total of 15 times, cycle 3-4 groups)

Action 7: deep squat front kick (adhere to 10-15 times, cycle 3-4 groups)