School fat reduction schedule

Get up at seven o'clock and have a glass of warm water.

Have breakfast at half past seven.

Egg+milk/soybean milk+corn, sweet potato, bread

(Select one)

Do not eat greasy and salty food (sauce cake, fried dough sticks, pancake fruit, etc.). )

Classes begin at eight.

Listen carefully in class! No snacks during recess! Drink more water!

12:00 lunch

One meat and one vegetable+one punch of rice/corn/sweet potato/purple potato

Try not to eat fried powder, dry powder and fried noodles.

Note: Choose clear soup for mala Tang.

15:00 afternoon tea

You can eat 40g nuts/blackberries/protein/cucumbers for meals.

18:00 dinner

Corn/purple potato/sweet potato/oat+meat+vegetables

Don't replace dinner with fruit.

19:00 practice

Warm up first-then anaerobic-then aerobic-stretch and relax.

Local shaping, core training and stretching relaxation can all be done in

Non-slip, soft and elastic, will not scratch your knees, even if you follow Liu Genghong.

The picture is made on a yoga mat that is not afraid of falling.

Monday: Practice your shoulders and arms.

Tuesday: practice hips and legs

Wednesday: rest day

Thursday: practice waist and abdomen

Friday: Practice hips and legs.

Saturday: rest day

Sunday: Back exercises

Go to bed at 23:00!

Don't stay up late! Staying up late will reduce our fat consumption.

Lack of sleep will reduce metabolism! Easy to get fat!

—— ? Pay attention to the student party's diet at school-

1. All meals should be delicious! Don't diet! Don't overeat!

2. If you don't eat the canteen, you can choose to eat light food or take-away.

Shaxian snack (skinless chicken leg/duck leg)+rice+vegetables

3. How to judge how much you have eaten? Have you eaten too much?

Use your fist! A fist is about100g.

4. How to choose the food in the canteen?

Protein: White meat and red meat are eaten together.

Red meat: beef, mutton and lean pork.

White meat: chicken leg, chicken breast, fish and shrimp.

Carbohydrates: corn, red/purple potato, taro, pumpkin and potato.

Whole wheat bread, oats and rice are eaten alternately.

Food not suitable for breakfast: Fried dough sticks/sugar packets/Melaleuca cakes/leek boxes.

Wash the vegetable oil with soup! Put the meat/vegetables on the extra rice to absorb the fat.

Multiple baby dishes/spinach/cauliflower/radish/celery/mushroom/steamed stuffed bun

Vegetables/Chinese cabbage/wax gourd/cucumber, eggplant, tomato, broccoli

5. Snacks

Stop/eat less snacks, milk tea, cakes, desserts, candied fruits and oils.

Blow it up Losing fat is more than half successful.

~

Tips for daily fat reduction

Have your stomach closed at any time.

Walk more and drink more water between classes.

Stick it on the wall after eating.