Do you have the trouble of middle-aged obesity? People to middle age, the metabolism slows down, a little bit of attention, eat more, exercise and less words, it is particularly easy to grow fat, especially the small belly, the following small make-up to share with you the world's most effective way to lose weight, together with small make-up to see it.

First, eat less

How much to eat a day for eating less?

You can rely on their own gender, age, height, weight to calculate the calories needed in a day, the following is the way to calculate:

Male: [665 + 1.38 x weight (kg) + 5 x height (cm) - 6.8 x age] x activity level

Female: [665 + 9.6 x weight (kg) + l.9 x height (cm) - 4.7 x age] x activity level

Activity level: The activity level of an average person ranges from 1.1 - 1.3. For women who only sit in the office on weekdays, the activity level is about 1.1, and for those who have a high level of physical activity, it is about 1.3.

Eat less and exercise more is the world's most effective way to lose weight!

Second, more exercise

Aerobic exercise + anaerobic exercise

Experts believe that strength training is the best way to accelerate resting metabolic rate. The effect of aerobic exercise is mainly to consume fat during exercise, and the impact on the metabolic rate after exercise is short; while strength training can still substantially increase the basal metabolic rate on the day of the exercise or even the next day, mainly due to the repair work of the muscles after exercise.

Exercise Style

Many studies have shown that aerobic endurance exercise is the best form of exercise for improving blood lipids.