Monthly weight loss 10 kg weight loss plan.

jump

rope

Get up at 6 am to jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.

drink

water

Drink a glass of water after the jump, preferably honey water, not too strong. About 300-500 ml will do.

have breakfast

Have breakfast around 7 o'clock. This is a scientific eating time. I prepared my own breakfast like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. No, remember that you are losing weight. Soymilk is the key drink to lose weight. You can't save it. Bread must be whole wheat. You can't eat other bread! There is also your physique. Non-cold constitution, you can use apples instead of eggs. If you have a cold constitution, you can't eat cold fruits and vegetables in the morning. Vitamin supplements are recommended. I took 2 1 kingvita.

Boiled vegetables

165438+ eat a bowl of boiled vegetables at 0: 30, which can be seasoned with salt, but not spicy. If you are hungry before one o'clock, you can eat an apple or tomato or cucumber. Only 1.

have dinner

You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount. I only eat an apple at night. It was a little difficult at first, but then I got better.

run quickly

step

Go running at 8 o'clock! Jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. Maybe I can't stick to it at first, but I will love running after a long time.

sleep

feel

/kloc-go to bed after 0/0. At the end of the day, I am very tired. I lie down and sleep, hehe, I won't lose sleep.

Suggestion:

Weigh yourself once a month or at least 2 weeks, because at the beginning of dieting, your weight will drop rapidly, but there will be a stagnation period. Just stick to it. It takes perseverance to lose weight.

Exercise plan:

The best time for exercise is before 9 am and after sunset. You should choose moderate forms of exercise, such as jogging, swimming and doing aerobic exercise. And keep exercising 1 hour every day. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc.

Diet plan:

Dieting can reduce energy intake in the body. Diet should be light. Eat nutritious food in the morning, rich food at noon, and eat less or only fruits and vegetables at night. You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce your demand for other foods. Besides, fortunately for dieters, hot weather can suppress appetite. If we don't feel hungry, we often don't want to eat. But maybe as soon as the sun goes down and the temperature drops, we want to grab the cookie box and refrigerator. Therefore, if you want to lose weight, you can eat five meals a day, with fewer meals each time and even time, so as to lose weight.