Weight loss plan 1
prescribe a diet
1. Breakfast must be eaten
Skipping breakfast in order to lose weight may be counterproductive. After a night, the human body consumes a lot of heat. If you don't eat breakfast in time, long-term fasting will make people in a state of extreme hunger. When you are hungry, you are more likely to eat more at the next meal, and the food you eat is more likely to turn into fat. Therefore, it is unwise to lose weight without breakfast. In this more than a month, you need to insist on eating breakfast every day and eat breakfast well.
2. Strictly control the calorie intake in one day.
Excessive calorie intake is the direct cause of obesity. To lose weight, it is necessary to strictly control diet and reduce calorie intake. Generally speaking, the human body needs at least 1200 calories every day to maintain the body's basic metabolism. For women, you can lose weight if you consume no more than 1500 calories. Therefore, in this month, you need to reasonably distribute the calories of your diet, eat well at breakfast, eat well at lunch and eat less at dinner.
Eat less and eat more.
Eating less and eating more is a scientific diet method recognized by nutritionists. Eating less and eating more is to divide the diet of a day into 5~6 meals, and the amount of food per meal should be less, and seven points can be full. Try to eat some low-calorie foods such as fruits and vegetables after meals, which can give people a feeling of fullness and will not consume too many calories.
Eat more alkaline food.
Obesity is acidic and needs to adjust the acid-base balance of the body through diet, so you can eat more alkaline food during weight loss. The final metabolites of foods containing more minerals such as potassium, sodium, calcium and magnesium are often alkaline in the body. Alkaline foods mainly include vegetables, fruits, milk, soybeans and fungi.
5. Eat more foods rich in cellulose.
Detoxification is an essential process to lose weight. Some people will be constipated due to the accumulation of toxins in their bodies during weight loss. Eating more foods rich in cellulose and drinking more water will help to eliminate toxins in the body and make people healthier and slimmer. Foods rich in cellulose include coarse grains, vegetables and other foods.
sports
1. Do aerobic exercise for 30~60 minutes every day.
Aerobic exercise is the most ideal type of exercise to burn fat. Sticking to low-intensity aerobic exercise for more than 30 minutes can consume a lot of fat to provide energy for the body. Therefore, in order to achieve a good slimming effect, it is necessary to ensure that every aerobic exercise lasts for more than 30 minutes, preferably not more than 1 hour.
2. Arrange proper strength training every day.
Improving basal metabolic rate is inseparable from exercise. Strength training can exercise muscles well and make them more elastic. Some people think that the fat burning effect of strength training is not ideal, so they only choose to do aerobic exercise. In the process of strength training, fat burning is really not much. However, studies have shown that the body will continue to burn calories one or two hours after strength training. In addition, strength training will greatly improve people's metabolic ability and make people develop lean physique.
3. Adjust the amount of exercise according to your physical condition.
After a period of exercise, people's physical fitness will be improved and their sports ability will be enhanced. In a one-month weight loss plan, the amount of exercise per week should not be exactly the same. Daily exercise includes aerobic exercise and anaerobic exercise, whole body exercise and partial weight loss exercise. In this way, you can lose weight faster!
Weight loss plan 2
Diet and exercise in 1 month
Breakfast: soybean milk, porridge, milk, bread, eggs (eat whatever you want). You can eat more breakfast, but you can't eat greasy food.
Lunch: Boiled vegetables, oil-free vegetables, 1 large glass of glucose, 1 slice of bread and fruit are all acceptable.
Dinner: No, I'm really hungry. I can drink half a bowl of soup, 1 cup of glucose.
After dinner 1 hour exercise: Pilates for 20 minutes, high-temperature yoga for 20 minutes, and running for 30 minutes. Select 1. Finish stretching for 5 minutes.
Snacks are not allowed
Diet and exercise in the second month
Breakfast: soybean milk, porridge, milk, bread, eggs (choose a few)
Lunch: Eat normally, but only two full servings. If it is too greasy, you can eat a little oily, 1 cup of glucose, some vegetables and fish, and pork can eat lean meat if you want.
Dinner: no. You still can't eat junk food this month.
Exercise: The amount of exercise after dinner is 20 minutes more than last month. Personally, I am Pilates +40 minutes of high temperature yoga.
Diet and exercise in the third month
You can eat normally and have dinner this month. Dinner is full at three o'clock. Still not too greasy! The amount of exercise is the same as that in the second month. If you especially want to eat supper or junk food, you can eat it 1 time a week. But increase the amount of exercise the next day. If you want to eat snacks, you can eat them from morning to noon.
Matters needing attention
In the meantime, I will continue to eat like this during my period, but I don't need to exercise when my period comes. Drink more brown sugar water and brown sugar Jiang Shui.
If you are prone to edema, don't eat anything with high salt content. Hold your fist in the shower and massage your thighs, neck and face.
Weight loss plan 3
1. Have a good breakfast, a full lunch and a small dinner.
2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products.
3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup.
Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.
5. Choose troublesome food, such as chicken with bones is better than diced chicken.
6. Chew food at least 10-20 times before swallowing.
7. Never force yourself to eat when you are eight points full.
8. Brush your teeth or rinse your mouth immediately after meals, eat more apples and drink more water.
9. Try to avoid eating snacks, especially when watching TV.
10. When you feel hungry, it is better to eat something first than to fight against muscle hunger.
[sports]:
1. In winter, you can stay indoors by yourself, run in situ, lift your legs in situ, weigh yourself and jump.
2. Hula hoop, sit-ups and push-ups.
3. Expand your chest, punch, take a deep breath, talk more, and laugh (not giggle).
If the weather is fine, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim.
Jog for 30 to 50 minutes.
Cycling 1 hour ~75 minutes.
Walk 1 hour ~l half an hour.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
5. Walk in a straight line at ordinary times and enlarge the steps appropriately, so the speed can be accelerated. Sit up straight while doing it.
Weight loss plan 4
1, control the daily calorie intake.
Controlling calories is the basis of losing weight diet. Adults need 20 kilocalories a day. If they want to lose weight, they can reduce it to 65,438+0,700 kcal, but not less than 65,438+0,600 kcal to maintain their basic physical needs. Therefore, we should pay special attention to the fact that some people don't eat, and the result is that the body absorbs nutrients from musculoskeletal skin endlessly to maintain life activities, and the final result may be muscle atrophy, skeletal embrittlement, skin aging, anemia and so on. , will seriously affect life.
2, balanced nutrition, not partial eclipse
Even if you lose weight, you should keep the intake of protein, vitamins and minerals that the human body needs. At the same time, starch and fat can't be ignored, because even if you don't eat starch food, other foods can be converted into heat. After a period of time, the body will lack protein, vitamins and mineral salts, thus disrupting the normal operation of metabolism. If you want to lose weight naturally and smoothly, you must maintain a balanced nutrition. Here remind those friends who can avoid fat, to avoid saturated fat, unsaturated fat intake can also play a role in losing weight.
3, can't reduce the number of meals
Subtract one breakfast or dinner. If the time between meals is too long, the human body will convert heat into fat and store it. Therefore, the less you eat the same amount of calories, the easier it is to get fat, and it is even more out of control when you eat it completely. Skipping breakfast is especially bad for losing weight, because after a night's sleep, your metabolism is already very slow. Breakfast is the power to regulate your metabolism. If you don't skip breakfast, your consumption will be much less than that of people who eat breakfast, and the speed of losing weight will be much slower, which is very harmful to your health!
4. Eat less and eat more.
This is a good way to feel less "hungry". Adding two meals between normal meals, such as some simple fruits, yogurt, tea, etc., can not only provide nutrition outside the main meal, but also increase the feeling of fullness, so as not to make you feel hungry and have a big appetite before the next main meal. Eating less and eating more is a classic way to lose weight.
5. Every meal is eight points full.
The stomach is very elastic. It is smaller than our fist when it is the smallest, and it can hold ten times as much when it is the largest. After eating, it is seven to eight times bigger than before eating. If you eat a lot often, your stomach can slowly expand. In this case, you have eaten enough nutrition but have no satiety, so you can only eat more food you don't need. At the same time, the survey also shows that people who are fully satisfied live longer.
6. Reduce the intake of high-calorie foods.
High-calorie food is not only easy to make people fat, but also hinders blood circulation and turns into fat accumulation in thighs, waist and abdomen. After a long time, it will become fat, which will more easily cause cardiovascular and cerebrovascular diseases in the future. So be careful: don't choose fried or fried food. Use as little oil as possible when cooking. Try to choose lean meat and eat less high-fat fast food. Of course, it is best to get into the habit of being a vegetarian.
7. Don't eat high-salt food.
The main component of high-salt food is sodium, which can easily retain water in the body and is not easy to be discharged, which is one of the reasons for body edema.
One. In addition, high-salt food will make people eat more because of its heavy taste! Therefore, it is best to avoid high-salt foods such as instant noodles, canned foods and pickled foods. Especially for friends who look bloated, pay special attention to salt control, and make it clear that you are not eating for your tongue today, but for your health.
8. Eat more foods containing potassium and high fiber.
Can help excretion, promote cell regeneration, help to eliminate excess water in the body and prevent edema. Eat more beans, fruits and vegetables, fish, etc. Fiber is not only low in calories, but also helps to eliminate the accumulated wastes in the body, such as kelp and mushrooms, through the process of absorbing water.
9. Chew slowly when you eat.
Most obese people eat too fast and eat too much before their brains can feel the information of satiety. Because it takes 15 minutes to send information to the brain after eating. If you slow down your meal, you will feel full more accurately and you won't consume too many calories. And chewing food carefully can consume a certain amount of calories.
10, pay attention to the order of eating.
The correct meal order should be to eat vegetables first, then vegetables and vegetables, and finally meat. Eating in this order can make you eat more vegetables and less food and meat, thus controlling your calorie intake.
Weight loss plan 5
Big principle: eat less, exercise more and drink more water! Eat less
Breakfast every day: half a grapefruit, a slice of toast, a cup of coffee or tea (without sugar)
Qi Xing 1
(lunch): all-round cold cuts (eat according to your own taste, including lean meat, chicken, turkey, lean beef, etc. ), tomatoes (sliced or boiled slowly), a cup of coffee or tea (without sugar).
(Dinner): Fish or shellfish can be steamed, and mixed salad, any kind of green vegetables or other vegetables can be added. A piece of toast, a cup of coffee or tea (without sugar), grapefruit (if you can't buy it, you can use other fruits instead).
Xingqier
(Lunch): Fruit salad, no matter how many kinds of fruits are added. A cup of coffee or tea (without sugar).
(Dinner): Boil lean bacon or ham; Tomato, cabbage, celery, olive, pumpkin, cucumber, longan, cabbage, etc. A cup of coffee or tea (without sugar).
Wednesday
(lunch): tuna or other fish salad (without oil), seasoned with lemon juice or vinegar; Grapefruit or watermelon, or any kind of fruit; A cup of coffee or tea (without sugar).
(Dinner): Slice braised mutton, cut off all the fat and fat, without skin; Cabbage, tomato, cucumber and celery salad; A cup of coffee or tea (without sugar).
Xingqisi
(lunch): two eggs, cooking methods are not limited (but oil is not allowed); Tomatoes with beans or slices (simmer); A piece of toast, a cup of coffee or tea (without sugar).
(Dinner): Braised, stewed or roasted chicken, all visible fat or skin should be removed before eating; A cup of vegetables, green peppers, coffee or tea (without sugar).
Xingqiwu
(lunch): a combination of cheese slices, vegetables and a piece of toast; A cup of coffee or tea (without sugar).
(dinner): fish or meat; Comprehensive salad, any kind of vegetables can be added, a piece of toast; A cup of coffee or tea (without sugar).
Star seven six
(Lunch): Fruit salad, coffee or a cup of tea (without sugar).
(dinner): red-cooked chicken or turkey; Tomato, cabbage, grapefruit or marketable fruit; A cup of coffee or tea (without sugar).
date commenced
(lunch): cold or hot chicken or chicken; Tomato, carrot, cabbage or cauliflower; Grapefruit or marketable fruit; A cup of coffee or tea (without sugar).
(dinner): steak, all fat should be removed, cabbage, cucumber, celery, tomato (sliced or boiled), salad; Longan cabbage or olive sprouts; Fruit slices; A cup of coffee or tea (without sugar).
Note: 1. This menu is implemented for two weeks, and after two weeks, the normal diet will be resumed. The average person can lose seven to ten kilograms.
2. This recipe is for users' reference only. If you are obese, you should follow the doctor's advice.
Precautions:
1. Does not contain alcohol, sugar, drinks, ice cream, cakes, melon seeds, peanuts, etc.
Second, all rice and vegetables should not be fried.
Third, three meals prohibit food outside the menu.
Fourth, don't add sugar to coffee.
5. Don't drink milk.
6. Eggs, chicken and fish can only be boiled, steamed and marinated.
Seven, you can use tea or boiled water instead of coffee.
Eight, eat up to three eggs a day (that is, breakfast can be reduced to one egg).
The types of fruits and vegetables can increase the sugar content and reduce water content, such as lotus root, melon, pear, or pickles, loofah, gourd, bean sprouts, leeks, eggplant and other vegetables.
Exercise: Take more walks, exercise and do gymnastics.
Jump rope for 30 minutes before going to bed.
As long as there is sweating, more than 30 minutes will help burn fat!
Thin abdomen and abdomen, introduce two simple weight-loss exercises.
Fitness exercise 1
Action: Lie on your back on the bed, slowly lift your feet together, and slowly put them down when they are at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms). Stop at a place 30cm away from the bed surface, wait for 1 min, and do it 10 times. At least twice a day!
PS: The initial stop time is about 15-30 seconds, and the time is gradually extended to 2 minutes.
Effect: It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.
Fitness exercise 2
Action: Lie on the bed with your knees slightly bent, put your head in your hands (inhale), slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point. Then slowly lay your body flat, keep moving and do it 20 times. At least three times a day!
Results: This group of exercises can strengthen waist modification, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.
Drink plenty of water: It is a standard rule to drink 8 glasses of 8 ounces of water every day, but you may need more, especially during exercise.
Losing weight is most afraid of using the wrong method and affecting the basic metabolic state, so it is necessary to give a complete weight loss plan after the evaluation of doctors and nutritionists, so as not to affect the health state. Because the wrong method makes weight gain repeatedly, metabolism is getting worse and worse, and there is no shortcut to lose weight. Only by properly reducing calories and increasing aerobic exercise!
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