There are 4 methods to reduce body fat, and it is important to know that running is not necessarily the best one.

Losing weight is for achieving a good body shape. Many people start with running because it is a low-thresholdurning exercise. Running for an hour every day can increase metabolism and help you gradually lose weight.

However, for people with a high body mass index, sticking to running is not easy because their physical endurance is poor, and they can't run for more than 10 minutes without gasping for air. They may also have a negative attitude towards exercising.

To lose weight scientifically and effectively, we need to choose suitable exercises according to our physical condition instead of blindly training.

If you want to change your obesity problem, there are more effective methods than running, such as:

Method 1. Control your diet reasonably and learn to eat healthily. Losing weight does not mean you have yourself to have a balanced diet. Avoid eating high-calorie foods like heavy seasoning, supper, or afternoon tea. Keep your daily calories above basal metabolic rate (not less than 1000 kcal) but below total energy expenditure (not kcal) to create a reasonable caloric deficit meals and keep your stomach 80% full to gradually reduce your stomach capacity. Eat more lightly processed and healthy food, such as low-sugar fruit, high-fiber vegetables, low-fat meats, eggs, and milk. Choose a combination of coarse and fine grains for staple food, and eat one fist-sized portion per meal.

Method 2. Walk more than 10,000 steps every day. Compared with running, brisk walking is low-intensity exercise that is easier to stick to. Avoid being sedentary, and ensure a walking value of over 10,000 steps per day. Increase your step frequency when metabolism and gradually improve your endurance to prepare for exercises with slightly higher intensity. After a month of brisk walking, you can switch to combining jogging with brisk walking or jogging at a uniform speed to improve fat-burning efficiency.

Method 3. Do home workouts. With busy schedules or a dislike for going out, you can choose home workouts. Combine exercises freely to achieve the effect of building muscles, reducing fat, and shaping your body, such as jumping jacks, high knees, burpees, squats, and (kneeling) push-ups. Do each exercise for 30 seconds, rest for 30 seconds, and repeat the training for more than 30 minutes each time to increase heart rate and promote a decrease in body fat percentage.

Method 4. Jump rope training. Jumping rope is a high-intensity, efficient fat-burning exercise. Jumping rope for 15 minutes is equivalent to running for half an hour. It can effectively burn fat,, and promote blood circulation. After each training session, your body will be in a high metabolic state, continuously consuming calories, helping you build an easily slim physique. At the beginning, jump rope for 2-3 minutes per set, or 100-200 jumps per set, and persist for 5-6 sets each time. You will find yourself sweating profusely.