Lose weight easily! 4 Tips for Aerobic Fat Burning and Weight Loss

Summer is the peak season for weight loss. The Obesity Prevention and Treatment Center of Wan Fang Hospital in Taipei City points out that aerobic exercise is the best way to lose weight, including brisk walking, jogging, swimming, and cycling, all of which can achieve the goal of training the whole body to lose weight. As for local body training, such as sit-ups and push-ups, they have a local body shaping effect on abdominal and buttocks obesity. It is recommended that as long as you exercise for half an hour every day, the shadow of obesity will gradually go away.

Summer is the peak season for weight loss, and currently the most suitable exercises for weight loss are brisk walking and running.

Lin Yannong, attending physician at the Obesity Prevention and Treatment Center of Wan Fang Hospital in Taipei City, pointed out that there are many types of aerobic exercise for weight loss. Although swimming is an exercise that can protect joints, it will cause excessive emptying of the stomach. Few people can resist hunger and not eat after swimming, which can easily lead to a significant reduction in the weight loss effect.

Aerobic fat burning for rapid weight loss

It is best to start exercising in daily life. Currently, the most suitable exercises for weight loss are brisk walking or cycling. No matter what the walking or riding speed is, as long as it lasts for half an hour a day, you can lose 0.5 to 1 kilogram every month. Brisk walking is the most convenient and effective exercise for weight loss. It does not require any equipment. You can just put on comfortable sports shoes and loose, sweat-absorbent clothes and walk briskly.

It should be noted that you don’t need to care too much about the walking speed when brisk walking. As long as you can reach the level of sweating and panting, but can say 3 to 5 words, it is considered effective exercise. Doing it for 30 minutes a day can achieve the effect of weight loss. In fact, whether you are brisk walking or cycling, as long as you do whole-body aerobic exercise for 30 minutes each time, you can achieve the goal of burning excess calories.

4 tips for slimming your abdomen and lifting your buttocks:

1. Inhale and exhale to slim the abdomen and buttocks: Rest for a while before exercise, then sit down, inhale and pull the abdomen and stomach inward, and slowly rotate the upper body clockwise like shaking a hula hoop, inhale in the first half of the circle and exhale in the second half, 20 clockwise circles and 20 counterclockwise circles constitute one time. Remember not to do this exercise right after a meal.

2. Lift your knees to relieve protruding abdomen: If you have a protruding lower abdomen, it is recommended that you do the knee-lifting exercise. When walking, lift your knees to the same height as your waist. Exhale while lifting your legs. Keep your upper body straight without bending. Let your spine feel like it is extending upward. When you take each step, make sure it is firm and light, so as not to injure your knees and ankle joints. The exercise should last for about 2 minutes.

3. Lift your legs and buttocks to shape your body: Lie on your side with the top of your foot facing forward, then lift it toward the ceiling and slowly lower it. Swing up and down by about 45 degrees, and do it 5 more times until your gluteal muscles start to feel sore. This can effectively exercise your gluteal and leg muscles. This movement can also be changed to lying on your stomach, lifting your thighs as high as possible, then slowly lowering them. Do it until you feel your gluteal muscles become sore, then do it 5 more times.

4. Burn fat by lying on your back with abdominal muscles: Use simple sit-ups to achieve local body shaping. First, lie on your back with your knees bent and your arms crossed in front of your chest. Lift your head only 15 cm off the ground and then slowly lower it. Repeat the exercise to tighten the upper abdominal muscles and achieve the goal of burning local fat.