Detailed plan:

Goal setting of weight loss plan

1, reducing weight by 20%;

2. Lose 0.5 to 1.5 kg per week;

3. Reduce the intake of 500 calories per day;

Day 1 day: Record all your meals in one day, and know your eating habits and total calorie intake in one day.

The second day: according to the contents recorded on the first day, subtract 500 calories from the total calories. But at least not less than 1000 cards. And write down a week's diet plan.

Day 4: Start exercising for at least 30 minutes every day. If there is not enough time, you can do it separately, or you can start by increasing the amount of walking or walking quickly.

Day 6: Check your weekly diet plan. If it is good, continue. If there is too much difference, you need to re-plan.

Day 9: According to the plan, the body should gradually adapt to a low-calorie diet, form a good habit of eating breakfast, and give up snacks and supper. If you feel hungry during the period, you can switch to low-calorie fruit and low-sugar jelly.

Day 1 1 day: appropriately increase the diversity of sports, climb mountains or take a walk in the suburbs in a planned way, and maintain the amount of exercise for 1-2 hours.

Suggestion: You can eat some fruit to maintain your physical strength before exercise, drink plenty of water after exercise, and eat protein food in moderation to increase your muscle mass.

Day 14: Looking back on the two-week diet plan, it would be nice if the daily calorie intake could be controlled within 1200 calories. On the fourteenth day, you can plan your diet for the next week. First of all, we should pay attention to whether our nutritional intake is balanced. Increase the amount of vegetables every day. Fruit is about the size of two fists, starch is about 1.5 bowls, and protein is about the size of two palms.

Day 17: It is very important to strengthen the exercise of body fat accumulation, especially the exercise of the lower body.

Day 19: After adhering to the weight loss plan of 19, your body will be healthier and lighter now. You can choose a day without work pressure, let yourself eat simple and light food, and control the calories at about 500 calories.

Suggestion: This day can be brewed with 100CC+ 100CC water and light honey.

Day 2 1 day: make a simple review of the diet for three weeks and plan the diet for the fourth week. Accustomed to the diversification of diet, eating different foods, and at the same time carrying out 1-2 light diet.

Day 23: Strengthen weight training during exercise and try to do 15-30 sit-ups every day. Protein intake after strengthening exercise.

Tip: Don't think that eating after exercise will make you fat. At this time, after a period of weight loss, your muscle mass will decrease, but it will reduce your body's basal metabolism, leading to the stagnation of weight loss effect.

Day 26: Proper bathing and massage can make lactic acid accumulate for several hours after exercise, and at the same time make the body circulation better, and it is not easy to have edema and orange peel tissue.

Day 28: Arrange a cleaning and use the cleaning time to get the whole body moving. You don't have to turn on the air conditioner. The recent rise in temperature is conducive to sweating.

Tip: hydrate when sweating, and remember to exercise to lose weight when doing housework.

Day 29: Strengthen abdominal massage and drink plenty of water to make metabolism smoother. Don't keep eating habits, change your usual diet to a light one at home on weekends.

Day 30: Did you achieve the expected results on the day of acceptance? Remember to weigh yourself once a week so that you won't rebound.