Action 1: turn around.
Feet shoulder-width apart. When inhaling, raise your arms. When exhaling, the left hand falls on the right shoulder and the right hand falls on the left waist from behind. At the same time, try to turn your upper body to the right and look back. Inhale again, raise your arms, and turn to the other side when exhaling. Do it six times left and right, and then recover.
Action 2: Open your stomach.
Lie prone, put your hands on both sides of your chest, slowly support your upper body, point your toes to the ground, slowly look back from the right side, look at your left heel for a few seconds, and turn to the other side to do this. Do it about six times.
Action 3: Squat down and turn back.
Do a squat, put your hands on your knees, take a small step forward with your right foot, kneel on your left knee, sit on your hips and keep up with your left foot, slowly twist your head to the right, drive your upper body to turn back together, look back with your eyes, hold for a few seconds, and then switch to the other side to do the same action. Do it about six times.
The recommended diet for you is as follows.
Diet 1:
A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.
Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Diet 2:
For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.
For dinner, spinach, pig blood and bean curd soup, fried potato shreds, and cold cabbage heart.
Diet 3:
Breakfast bean curd with soy sauce, steamed egg soup and half a steamed bread.
Cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, and half a bowl of rice.
Dinner cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.
Weight loss diet 4:
Breakfast pumpkin medlar rice porridge, fried eggs, assorted pickles.
Chinese braised beef, cold spinach, vegetable fried cabbage, half steamed bread.
Dinner, melon sparerib soup, carrots, green peppers, shredded potatoes, cold tomato paste.
Weight loss diet 5:
One steamed waxy corn, 1 poached egg and a glass of milk for breakfast.
Chinese tomato beef noodles (only half noodles), cold kelp, shredded carrots.
Dinner, bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.
Weight loss diet 6:
Breakfast with a glass of milk and egg pancakes (not crispy in the middle) 1.
Stir-fried green pepper with bean skin, fried shredded chicken with cucumber, and fried rapeseed with mushrooms.
Dinner, garlic mixed with beef sauce, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
Weight loss diet 7:
Breakfast is a bowl of red dates and corn paste, and a vegetarian steamed stuffed bun.
Stewed lentils with Chinese vegetarian dishes, tomato cauliflower, steamed egg soup with shrimp, and half a bowl of rice.
Dinner is spicy, with a big bowl of tofu, mushrooms, vegetables, kelp and chicken balls.