How can I lose weight quickly?

a safe and effective way to lose weight-exercise+balanced diet exercise plan can improve the basal metabolic rate of the body and make the body fat burn quickly. After each exercise, the basal metabolic rate of the human body can increase for 24 hours, so exercise must be persistent. Here are three effective and economical ways to burn fat. Exercise Plan 1: Skipping rope consumes about 1 calories per hour and keeps people's heart rate at roughly the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope has a wonderful promoting effect on the sensitivity, posture, balance, coordination and flexibility of the body. It can develop strength, especially the strength of lower limbs. Skipping rope can make calf muscles explosive and make thigh and hip muscle fibers stronger. Exercise plan 2: Bicycle is suitable for people: anyone, no matter you are an ordinary person or an athlete, no matter your age. Sports equipment: A bicycle. If you are not an athlete, an ordinary bicycle will do. Sports expenses: You don't need any extra expenses except the normal maintenance of the bicycle. Exercise effect: This is the easiest exercise mode to stick to. It can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. At the same time, it also helps your blood circulation system. Fat burning value: 24 calories/hour. Sports evaluation: the sports that are most conducive to persistence, the closest to nature and the most economical. Exercise plan 3: jogging/walking is suitable for the crowd: suitable for all people. If you love sports or lose weight, you'd better choose running; If you don't have time, I suggest you put your morning exercises on your way to work every day, and it is best not to take a bus if you can walk. Sports equipment: sportswear and running shoes. Sports expenses: none; If you are not picky, the asphalt road can be your sports ground. Exercise effect: It is of great benefit to the heart and blood circulation system. Keeping exercise for a certain time every day (more than 3 minutes) will help to lose weight. The best way is to combine running and walking. Fat burning value: jogging: 42 calories/hour; Walking: 24 calories/hour. Sports evaluation: low investment, high income, but the key is persistence. Diet planning exercise must also be combined with reasonable diet control in order to effectively burn excess fat in the body and lose weight; 1. Drink plenty of water. Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be the most suitable drink for dieting. 2. Control calories and fat. Always be careful about the calories of food, reduce some fat in your diet and increase some fish and poultry. 3. Diet should be light. Eat less processed foods with sauces. These foods are rich in sugar, salt and flour, which will increase your calories. 4. Eat fruits and vegetables frequently. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation. 5. Balanced diet. Arrange your diet in a balanced way according to the plan every day, and at the same time pay attention to timing and don't overeat. To slow down the time of eating, the time of each meal should be no less than 2 minutes.