How to lose weight quickly

Safe and effective methods Weight loss program - exercise + balanced diet Exercise program Exercise can increase the body's basal metabolic rate, so that the body fat quickly burned, each time after the exercise, the body's basal metabolic rate increase can last for twenty-four hours, so the exercise weight loss must be persistent. Here for you to introduce three both effective and economical fat-burning methods Exercise program one: jumping rope jumping rope consumes about 1,000 calories per hour of body heat, and make the human heart rate to maintain at roughly the same level as jogging, but it can avoid running due to the knee, ankle joint pain trouble. Jumping rope is a wonderful boost to agility, body posture, balance, coordination and flexibility. It enables the development of strength, especially lower body strength. Jumping rope makes the calf muscles explosive and makes the muscle fibers in the thighs and buttocks stronger. Exercise program 2: Bicycle Suitable for: anyone, whether you are a normal person or an athlete, and regardless of your age. Exercise equipment: a bicycle, if you are not an athlete, a normal bicycle will do. Exercise cost: You don't need to spend any extra money except for the normal maintenance of the bike. Exercise effect: This is one of the easiest forms of exercise to stick to, it works your leg joints and thigh muscles, and, it is also effective for foot and ankle joints. Also, it helps your circulatory system. Fat burning value: 240 calories/hour. Exercise evaluation: the most conducive to adherence to the exercise program, the closest to nature, the most economical. Exercise Program 3: Jogging/Walking Suitable for the crowd: suitable for all people, if you love sports or love to lose weight, it is best to choose running; if you don't have time, it is recommended that you put your daily morning exercise on the way to work, and it is best not to take the car if you can walk. Sports equipment: sportswear and running shoes. Exercise cost: none; if you are not very picky, asphalt road can be your exercise field. Exercise effect: Great for the heart and circulatory system. Keeping a certain amount of time for exercise every day (30 minutes or more) will be good for weight loss, and the best way to do it is to combine running and walking. Fat burning value: Jogging: 420 calories/hour; Walking: 240 calories/hour. Exercise evaluation: low investment, high yield, but expensive to insist. Meal Plan Exercise must also be accompanied by reasonable dietary moderation in order to effectively burn excess body fat and lose weight effectively; 1. Drink more water. Every day to drink seven or eight glasses of plain water, water for the body's function is the most basic, and no calories, can become the most suitable drink for dieting. 2. Control calories and fat. Always be careful with the calories of food, in the meal should reduce some fat meat, increase some fish and poultry. 3. Eat a light diet. Eat less processed foods with sauces, which are rich in sugar, salt and flour, and it will increase your calories. 4. Eat fruits and vegetables. To eat a moderate amount of fiber-rich fruits, vegetables and whole grain bread. 5. Balanced meals. Every day according to the plan balanced arrangement of their own diet, at the same time to pay attention to regular, not indiscriminate eating. To slow down the time to eat, each meal time is not less than 20 minutes.