When making a weight loss plan, we should specifically consider daily diet and exercise, and stick to it in a planned way in order to get a better figure. Many friends lose weight blindly. In fact, making a detailed weight loss plan is more conducive to our success in losing weight. Therefore, it is very important to customize the weight loss plan. When making a weight loss plan, you should make a reasonable evaluation according to your physical health, physical fitness and related data.

First of all, the daily calorie intake should not be lower than 1200 calories. Regardless of the control of protein, carbohydrate and fat, the daily calorie intake standard of 1200 calories should be guaranteed. Once the daily energy intake is lower than this value, the human body will consume muscle tissue. As we all know, muscle is the key to basic metabolism of human body. When the muscle content decreases, the metabolism will also decrease. In addition, physical exercise should be carried out, including aerobic exercise and strength exercise.

In the first week, the first thing to do is to change the diet structure, especially the heavy taste, and we must give up spicy food. The daily intake of salt should not be too high. Less oil, less salt and less sugar are the golden rules of diet. You can eat some coarse grain bread for breakfast, drink a glass of milk to supplement protein, eat white meat and vegetables at noon and take vitamins at night.

In the second week, in addition to sticking to the diet plan of the first week, you should also start exercising. Aerobic exercise can choose moderate exercise methods such as jogging. Step by step, insist on 20 minutes at first, and gradually increase. After the body adapts to the current state of exercise, it can appropriately increase the amount of exercise. Besides aerobic exercise, we should also do strength exercises. We can do flat support at home, and of course the best choice is to go to the gym with the help of professionals. This can effectively prevent sports injuries.