Relying solely on restricted diet to treat obesity is a negative method of choking on food. Some people blindly pursue a slim body shape at the cost of hunger, resulting in an anorexic reaction, deteriorating the health of the body and even anorexia nervosa. Therefore long-term strict dieting is harmful to human health, obese people also need to strengthen nutrition, the key is to consume excess fat. In this regard, with the exercise exercise than just diet control is much better. The purpose of dietary restriction is not to eat more, not to make them hungry. Exercise can accelerate the consumption of calories, increase the metabolic rate, increase the consumption of fat, so that the accumulation of fat tissue into carbon dioxide and water and other metabolic products to be consumed. During the weight loss period, the body burns three points of fat will be decomposed at the same time one point of muscle, so not only less fat, lean meat will also be reduced. The reduction of lean meat will weaken the function of organs and is detrimental to health, so we must diet on one side, exercise on the other side, to burn off fat and retain lean meat. Exercise in order to move the whole body muscle aerobic exercise weight loss effect is the best, obese people in the choice of aerobic exercise program can follow the following principles: 1, because according to the individual physique to choose sports projects, such as walking, walking, jogging, etc.. Because according to personal preferences to choose sports, such as running, swimming, gymnastics, basketball, taijiquan, etc., for a long time, so that it becomes part of the habits of life. 2, because of the amount of exercise mastery. Through the heart rate of the fast and slow, you can know the size of the exercise, usually large exercise takes 30 minutes time, medium exercise takes about 15 minutes, small exercise takes 10 minutes. The shorter the heart rate recovery time, the stronger the compensatory function of the heart. 3, in general, at least 3 times a week, each activity for more than half an hour to see results, more than 1 hour of aerobic exercise will have a better weight loss effect. Each exercise only 15 minutes, then burned sugar, not burned fat; exercise half an hour before you start burning more fat, more than 1 hour of aerobic exercise will have better weight loss effect. The longer you exercise each time, the more fat you burn, this is because the main energy source of continuous exercise is fat rather than sugar. In contrast, instantaneous bursts of exercise (such as weightlifting, bar pulling and 100-meter races) are powered by sugar rather than fat, so this type of exercise is not beneficial for weight loss. It is also important to increase opportunities for exercise in your life (e.g., take the elevator less often and take the stairs instead; get off the bus two stops earlier and walk home, etc.).