Exercise therapy: Weight loss benefits of walking, skipping rope, and swimming

Papaya contains two kinds of biological enzymes in its latex.

One is papain, which can break down proteins into amino acids; the other is lipase, which has a strong ability to break down fats.

Therefore, regular consumption can have a certain therapeutic effect on weight loss for obese people.

Plums are an alkaline food rich in organic and inorganic acids, especially citric acid, which has a very good effect on the metabolism of energy.

Some experts consider it a top choice among weight-loss foods.

According to reports, people in countries like Japan are using plums and plum products such as "pickled plums," "concentrated plum juice," and "preserved plums" to lose weight, which is a popular trend worldwide.

Corn silk has diuretic, choleretic, and blood pressure-lowering effects. Steep 10-15 grams of dried corn silk in about 250 grams of boiling water and drink it as tea. It has diuretic effects and reduces cholesterol accumulation in the body, and can also help with weight loss.

Exercise is one of the most popular and effective methods for weight loss among obese individuals.

Obese individuals can lose weight by participating in certain forms of physical exercise, which helps them burn fat and promotes fat metabolism.

Generally speaking, the greater the amount of exercise and the longer the duration, the more fat and sugar are burned, and the more obvious the weight loss effect.

Common exercise methods for weight loss include physical activity, aerobics, and dancing.

What are the advantages of exercise for weight loss?

For those trying to lose weight, the benefits of exercise go beyond just weight reduction; it has at least the following advantages.

Exercise can improve myocardial metabolism in obese individuals.

Many obese people also experience reduced heart function. Appropriate exercise can strengthen the heart muscle's contractile ability, increase the elasticity of blood vessels, and accelerate blood circulation.

Exercise can also improve the lung capacity of obese individuals, accelerate gas exchange, and help oxidize and burn excess fat tissue.

Exercise can also improve the ability of the digestive organs of obese people to regulate each other, including increasing blood circulation in the gastrointestinal tract and reducing indigestion symptoms such as bloating and constipation.

Exercise also helps lower blood lipids in obese individuals.

Because the incidence of lipid dyslipidemia is extremely high among obese individuals, lowering blood lipids through exercise is of great significance.

Many studies have shown that exercise can lower the levels of cholesterol and triglycerides in the blood, which helps reduce the risk of developing diseases such as coronary heart disease.

Exercise can increase the sensitivity of muscle tissue to insulin, enhance muscle flexibility, and increase bone density and calcium content, thereby strengthening bones and reducing the incidence of fractures.

Exercise can make obese people feel relaxed and happy, build self-confidence, and help them develop good and regular living habits.

Why can exercise help with weight loss?

People know that "life lies in movement," and in fact, weight loss lies even more in exercise.

Scientific and reasonable exercise can effectively consume body fat and sugar, making calorie consumption greater than intake, thereby achieving the effect of weight loss.

Let's first look at the process of fat accumulation.

The main sources of calories are fat and sugar in food.

After entering the body, fat is converted into free fatty acids and triglycerides and stored in fat cells.

If there is an excess of sugar in food, it can be converted into fat after entering the body. Over time, weight will naturally increase, the proportion of fat will also increase, and obesity will result.

Let's take a look at the process of fat burning.

Muscle movement requires a lot of energy, which is supplied by the "burning" of fat and sugar. During exercise, muscle tissue greatly increases its use of fatty acids and glucose, so that excess sugar can only be used for energy supply and cannot be converted into fat for storage.

At the same time, as energy consumption increases, stored adipose tissue is "mobilized" to burn for energy, and fat cells in the body shrink, thus reducing the formation and accumulation of fat.

The greater the intensity and the longer the duration of muscle exercise, the more energy is consumed, and the less fat and sugar are in the body, thus achieving the goal of weight loss.

What is the best time of day to exercise for weight loss?

First and foremost, it should be clear that there is no fixed rule for the amount of time spent exercising each day for weight loss.

You can choose to do it in the morning, forenoon, dusk, or before bed, etc., according to your personal habits, and there is no need to force yourself to change it.

However, for those who haven't yet developed the habit, or who have just started exercising to lose weight, we recommend starting your exercise half an hour after dinner, as the effects may be more significant.

Some might say, "Doesn't exercising after meals affect digestion and absorption? And isn't it possible that exercising after meals could cause food to go astray, fall into the appendix, and cause appendicitis?"

Studies abroad have shown that walking or jogging after meals can lead to faster weight loss because it burns more of the ingested food and reduces fat absorption.

This is because bodily activity increases blood supply to muscles, while correspondingly reducing blood flow to the gastrointestinal tract, thus affecting the digestion, absorption, and utilization of food.

In other words, exercising after meals diverts blood flow to the gastrointestinal tract, which to some extent affects digestion and absorption. This is exactly the mechanism behind post-meal exercise for weight loss.

Of course. Exercise after meals should not be too strenuous; gentle activities such as walking are preferable.

As for causing appendicitis, that's just a misconception.

Besides exercising after meals, exercising in the evening is also a good option.

In particular, going for a walk half an hour after dinner instead of lying on the sofa watching TV is very beneficial for weight loss.

Some people like to exercise in the morning, such as after breakfast, which is a good habit. The only downside is that the air is not as fresh in the morning as it is in the evening.

Due to sunlight and plant photosynthesis, the oxygen content in the air is higher in the evening.