Simple and easy healthy weight loss methods: brisk walking, deep breathing, and dance

The 10,000-Step Weight Loss Method: My grandfather has a habit of brisk walking every day, and sometimes I go brisk walking with him. The brisk walking time isn't long, usually starting at 7:00 AM and lasting about half an hour. It's amazing, actually, after sticking to it for a summer, I miraculously lost several kilograms! —Zhang Xiuli, Zhuzhou

Doctor's Explanation: Walking is the simplest and easiest aerobic exercise. As long as you walk continuously for more than half an hour, it can help burn fat. However, be careful, as your lung capacity increases during brisk walking, so be sure to choose a place with good air quality to walk, otherwise you will inhale too much smoke and dust. When doing this exercise every day, it is recommended to monitor your heart rate. Reaching the optimal exercise heart rate (140-160 beats per minute for an average adult) will yield the best weight loss results. If you can't reach it, don't force it; just make it a habit to walk briskly.

Deep Breathing Weight Loss Method:

I used to disbelieve in all those random weight loss methods until one day during yoga class. My yoga teacher told me to practice deep breathing regularly, saying it would help maintain my figure. I tried it with a skeptical attitude. After persisting for a while, my weight did decrease, but because I was also dieting and exercising, I can't say for sure how effective the deep breathing method truly was. —Wang Qiumei, Wuhan

Doctor's Note: Deep breathing is a worthwhile exercise because it effectively activates the respiratory system and is also helpful for mood recovery. However, it's important to choose a place with fresh air when doing deep breathing exercises.

Health Dance Weight Loss Method:

Last year, at my company's annual meeting, our department performed a health dance. I knew nothing about this type of dance before, but after practicing for two months, I felt pretty good. Especially since I wasn't intentionally trying to lose weight, I actually lost several kilograms! So I introduced this method to friends who wanted to lose weight. —Zeng Xiaoli, Anqing

Doctor's Note: Dancing is a very beneficial aerobic exercise. It doesn't necessarily have to be aerobic dance; any dance with gentle, rhythmic movements is fine. You should wait one hour after dancing before eating.