How can I lose weight by exercising?

I think many people know that if you really want to lose weight, you should rely on exercise, not just dieting, which is a behavior that is harmful to your health. So many people who want to lose weight start running, walking, or even going to the gym. They start exercising blindly, thinking that as long as they exercise, they can lose fat on their bodies. But many people don’t know what kind of exercise is most suitable for weight loss?

How long is the minimum amount of exercise required to lose weight?

The minimum exercise guidelines for healthy adults aged 18 to 65 are: 30 minutes of moderate-intensity aerobic activity (such as brisk walking) every day, 5 days a week, or 20 minutes of vigorous-intensity aerobic activity (such as jogging) every day, 3 days a week. You don't need to complete 30 minutes of activity all at once, just make sure you exercise for at least 10 minutes each time.

How to lose weight if you don’t have time to exercise?

1. Make time

① Find out your own schedule. Never use other people's schedules to arrange your life. First observe and understand yourself. See which period of your day is relatively free and without too many interruptions, and arrange exercise during that time.

② Find a sport that keeps you from getting bored. For example, dancing, aerobics, and even running are not necessarily limited to the gym. You can find a fitness trainer. In most cases, personal fitness trainers are passionate and helpful people. Tell them the exercises you find boring. Many times they can help you find new fun.

③ Make the plan more detailed. For example, most people who write “gym at least once on weekends” on their planner never go. The fitness coach suggests that you write something like “gym for half an hour at 3:30 pm on Saturday” on the planner. The more detailed the time arrangement is, the better. You can even write down sports events and people you will be traveling with. The more detailed the schedule is, the more it will make you feel that it is a formal thing that must be completed, rather than something that can be done in moderation.

2. Light exercise

Walking for 5 minutes is better than sitting on the couch for 5 minutes, and exercising for 10 minutes is better than no movement at all. Perhaps light and small amounts of exercise won't make you slim, but from the perspective of the basic health needs of the human body, it is beneficial to ensure a moderate amount of exercise every day.

① Running in place barefoot: It is best to put a washboard or an old plastic bathtub on the ground, treat the ground as an uneven cobblestone road, and then run in place on the washboard wearing socks. This method can help stimulate blood circulation through the acupuncture points on the soles of the feet, allowing the metabolic function to be fully utilized.

② Belly dancing at home: Belly dancing is very effective in reducing the fat around the waist caused by sitting for a long time, because the movements of belly dancing mainly involve shaking the waist and moving the hips. These basic dance steps can fully mobilize the fat around the waist, thereby continuously consuming the fat around the waist.

③ Climbing stairs at home: Climbing stairs not only allows people who like to stay at home to exercise and move in a familiar environment, but also this exercise of climbing stairs does not cost any money at all. Therefore, it is the most economical but effective way to lose weight. Each time you climb stairs, it is best to last 30 minutes, and make sure you climb stairs 4 times a week.

④ Morning exercises in bed: When you wake up, sit up slowly without supporting yourself with your hands. With your legs straight, bend forward until you feel a slight stretch in your back and hamstrings. Pause, lie down using your abdominal muscles, rest for a while, and repeat twice.

⑤ Brush your teeth to lose weight: Stand on one foot alternately when brushing your teeth, and switch feet when you switch sides (30 seconds each time). Balance exercises work deep muscles and are also good for the brain.

⑥ Lose weight by using stairs: Before going up the stairs with a backpack, stop in front of the stairs and exercise your calves. Hold the railing with one hand and bend your right leg. Place the forefoot of your left foot on the edge of the step, press your heel down, and then raise it to tiptoe. Pause and repeat, doing 8-12 times on each foot.

⑦ Lose weight before going to bed: Lie on the floor before going to bed, put your legs on the edge of the bed or chair, slowly bend your knees, lift your hips off the floor, stop for 5 seconds, relax and do it 10-20 times.

So I would like to warn all the people who are losing weight through exercise that it is right to know that you need to exercise to lose weight, but you cannot start exercising blindly. Blind exercise may also make your body increasingly unhealthy. So before exercising, you must understand what kind of exercise is most suitable for weight loss.