Dietary rules:
1. control total calorie intake: the key to losing weight is to control total calorie intake. It is suggested that the total daily calorie intake should be less than your daily calorie. Generally speaking, reducing the intake of 500 calories a day can reduce the weight of 1 pound in a week.
2. Increase protein's intake: protein helps to maintain muscle mass. You should take enough protein every meal, which can be obtained from meat, fish, eggs, beans and other foods.
3. Reduce carbohydrate intake: Reduce the consumption of high-sugar and high-starch foods, such as candy, bread, rice and potatoes. You can choose some vegetables and fruits rich in cellulose, such as spinach, cauliflower and strawberry.
4. Increase the intake of healthy fat: eat more healthy fat, such as fish oil, olive oil, nuts, avocado and so on.
Weekly fitness plan:
Monday:
Warm-up: brisk walking or jogging 10 minutes.
Strength training: barbell squat, dumbbell bench press, sit-ups and push-ups, 3 groups for each movement, each group 12 times, with a rest of 30 seconds between each movement.
Aerobic exercise: jog on the treadmill for 30 minutes.
Tuesday:
Warm-up: 10 minute dynamic stretching
Strength training: dumbbell rowing, dumbbell pushing shoulders, sitting rowing, dumbbell bending, 3 movements in each group, each group 12 times, with a break of 30 seconds between movements.
Aerobic exercise: jump rope for 20 minutes.
Wednesday:
Warm-up: 10 minutes of yoga or pilates.
Aerobic exercise: swimming or brisk walking for 30 minutes
Thursday:
Warm-up: brisk walking or jogging 10 minutes.
Strength training: barbell hard pull, dumbbell bench press, push-ups, sit-ups, 3 groups for each movement, each group 12 times, with a break of 30 seconds between each movement.
Aerobic exercise: elliptical machine is slow
Friday:
Warm-up: 10 minute dynamic stretching
Strength training: dumbbell side lift, dumbbell concentrated flexion lift, bending over the bird, belly rolling, 3 groups for each movement, each group 12 times, with a break of 30 seconds between each movement.
Aerobic exercise: aerobic dance course or indoor aerobic course.
Saturday:
Warm-up: brisk walking or jogging 10 minutes.
Strength training: dumbbell forward lifting, dumbbell neck bending, dumbbell biceps bending, supine leg lifting, 3 groups for each movement, each group 12 times, with a break of 30 seconds between each movement.
Aerobic exercise: Outdoor exercise, such as cycling or hiking.
Sunday:
Rest or do light aerobic exercise, such as walking or yoga.
Precautions:
1. During strength training, pay attention to choosing the appropriate weight to ensure the correctness of the movement and avoid injury.
2. Aerobic exercise helps to improve heart and lung function and burn fat. It is recommended to do it 3-5 times a week for 20-60 minutes each time.
3. Keep enough sleep and proper rest to help the body recover and grow.
4. When making diet adjustment, don't be too eager to lose weight quickly, keep proper nutrition intake and keep healthy.
5. It is necessary to constantly adjust exercise and diet to achieve a lasting weight loss effect. It is suggested to monitor the weight 1-2 times a week, track the progress and make adjustments.
Dietary advice:
1. control total calorie intake: in order to lose weight, it is necessary to control total calorie intake and keep calorie consumption greater than calorie intake. It is suggested to reduce the calorie intake by 500- 1000 calories per day, but not lower than the basal metabolic rate.
2. Balanced intake of nutrients: On the premise of controlling the total calorie intake, we should ensure a balanced intake of nutrients such as protein, carbohydrates and fat. It is suggested that the daily intake of protein accounts for 20-30% of total calorie intake, 50-60% of carbohydrate intake and 65,438+00-20% of fat intake.
3. Eat more fruits and vegetables: Vegetables and fruits are rich in vitamins, minerals, cellulose and other nutrients, which are good for health and help to lose weight. It is recommended to eat at least 5 servings of fruits and vegetables every day.
4. Control the number and number of meals: Dispersing multiple meals can promote metabolism, and controlling the number can control the total calorie intake. It is recommended to eat three or four meals a day, and each meal is appropriate.
5. Pay attention to the quality of diet: avoid excessive intake of high-calorie foods such as processed food, sugar and fat. It is recommended to choose foods with low fat, low sugar and high fiber.
Generally speaking, losing weight requires the comprehensive cooperation of exercise and diet adjustment, and it requires continuous efforts and patience to achieve the expected results. At the same time, it is suggested to do a comprehensive physical examination before losing weight, and consult professional fitness coaches and nutritionists for advice and guidance.