1, how to make a weight loss plan
1. Know your weight loss goal.
First of all, the first step to lose weight requires you to know your weight loss goal, how much weight you need to lose, and how to achieve it.
It is very important to judge your obesity before you start, so as to avoid that the weight loss plan does not match your actual obesity and does harm to your body.
In addition, always remember that dieting is a derogatory term whether your weight loss plan is exercise, dieting or mixing. Because it always brings a strong sense of deprivation and hunger to dieters. Therefore, we must adopt a reasonable diet plan to lose weight instead of blindly dieting.
2. After knowing that you are obese, you should make a corresponding weight loss plan.
If you are obese or obese, it is not easy to lose weight completely by yourself in this case. It is usually recommended to seek help from a legal and credible weight loss center and let a professional dietitian and slimming division make a reasonable weight loss plan for you. Through some compulsory diet control and scientific fitness guidance under the guidance of doctors, we can successfully achieve the goal of losing weight. So as to avoid the adverse consequences caused by the wrong weight loss method of obese people.
If you are moderately obese or slightly obese, you can lose weight by yourself. First, we need to control the amount of food. By reducing the amount of some unfavorable foods, we can reduce the calorie intake of the body, thus effectively controlling the weight.
Then, we should correctly understand the weight of food intake, distinguish between high-calorie and low-calorie foods, and understand the calories of certain things. Stay away from those foods that are not conducive to weight loss and increase the intake of foods that are beneficial to weight loss.
In addition, exercise must also be included in your weight loss plan. Actually, you don't have to go to the gym every day to lose weight. It's not necessarily those high-intensity exercises that make you sweat. You can lose weight easily from some daily activities. For example, putting a treadmill at home, you can walk on it when watching TV, which is also a good way to exercise and lose weight. Or whenever you go to work, you can accelerate the burning of body fat. As long as you carefully and deliberately add some small methods of physical exercise to your daily activities, walking and twisting your waist can improve the weight loss effect.
3. Choose a suitable weight loss plan according to your personality.
Foreign research shows that a person's personality will affect his attitude towards food, especially for people who are losing weight.
observe
Some personalities can promote weight loss. Just like stubbornness, it makes you very independent, able to cooperate with others and have the perseverance to persist.
act on impulse
Experts point out that if there are impulsive factors in the dieter's personality, when he encounters ice cream, he will go over and pick it up and eat it. Obviously, such people belong to dieters who must overcome the temptation to lose weight.
tense；nervous
Experts pointed out that people who often feel anxious, depressed or nervous in character often only relax themselves by eating and vent their accumulated anxiety and tension. Then, for dieters who are in a state of high tension at this moment, it is even harder to lose weight. Therefore, special restraint must be exercised.
social contact
Studies have found that people who are good at communication often unconsciously compare with others to ensure that the food they eat is better than others. Therefore, in losing weight, we often unconsciously eat a lot of "good" things that we shouldn't eat. Make a firm commitment to lose weight for yourself.
In order to make the weight loss plan go smoothly and make the success complete. Then, before you start your weight loss plan, you must have a calm conversation with yourself: "am I ready to lose weight?" "Can I concentrate on losing weight without being distracted by work or others?" "Can I handle the temporary weight gain and treat it calmly?" .
Finally, when you have made up your mind to lose weight for yourself, you should put aside the pressure of others and try to lose weight. Keep the above suggestions in mind all the time, and I believe you will be able to enter a good state of losing weight. A good start is half the battle to lose weight.
2, a week to lose weight diet plan
Monday: tomato and vegetable soup
Ingredients: 2,3 tomatoes, 1 cabbage, 2 green peppers, 1 celery, 2 onions.
Practice: Wash the above materials, put them in a pot, add water to drown the materials, and then add seasonings such as salt, pepper and coriander according to your own preferences and cook them with low fire until the dishes are soft.
The principle of choosing to drink tomato soup on the first day mainly lies in the function of clearing intestines. Try to eat less food than three meals. If you are really hungry, please eat slimming soup. Breakfast is very important, you must eat it, and give priority to a healthy and balanced diet.
Tuesday: Eat properly.
Breakfast: a boiled egg, a glass of milk and half an apple.
Chinese food: a bowl of rice and vegetables.
Dinner: Be sure to have dinner before 6 o'clock, just eat five minutes full, and don't eat anything after 6 o'clock. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums) (remember not to add sugar) and exercise moderately.
Wednesday: yogurt diet+Aerobics.
200 grams of yogurt for breakfast and 200cc of vegetable juice are normal and appropriate for lunch; 300 grams of yogurt for dinner, vegetarian dishes (no oil).
Pay attention to strengthening exercise from the third grade and do aerobics every day: the main target parts are waist, abdomen and buttocks. Before going to bed every night, lie on your back and straighten your legs, raising each leg 20 times. Then lie on your back, bend your knees and lift your hips. Try to keep it for a while and do it 30 times.
Thursday: reasonable diet+walking.
Breakfast: a slice of whole wheat toast, a boiled egg and a glass of skim milk.
Chinese food: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables and an apple.
Dinner: the menu for dinner is prepared by yourself, but starch and meat are forbidden.
Take a walk: Be sure to take a walk every night. Keeping the speed uniform is the key. It should be 20 minutes a day. You can do it at any time.
Friday: beef tendon burdock soup+jogging
Jogging: insist on 20 minutes every day, a good choice for morning running.
Burdock has a strong fiber content, which helps the body curve to be firm and soft.
Ingredients: 2 pieces of tofu, 400g of beef tendon, Fructus Arctii 100g, white radish 1 piece, Lycium barbarum 1 spoon, half a slice of ginger, and water 1500cc.
Exercise:
1. Blanch the beef tendon with hot water to remove the blood, so that the boiled soup will not be turbid.
2. Bring boiling water to a high fire, add beef tenderloin, ginger slices and white radish, and turn to medium heat for cooking.
3. When the color of radish becomes transparent, sprinkle some salt to taste, then add tofu and medlar and stew for 2 minutes.
Application: breakfast is not limited, and beef tendon and sirloin soup is supported for lunch and dinner.
Saturday: Kunbu Skim Noodle Line
Ingredients: kelp 50-100g, lean meat100g, noodles, water 1000cc, onion, sesame oil, salt and pepper.
Exercise:
1. Slice kelp into a pot and cook over high fire.
2. After boiling, turn to medium heat and add shredded pork.
3. After the water boils, add _ _ noodles, cook for two minutes, then take out the pot, and add appropriate seasoning to serve.
Application: breakfast is not limited, only eat kelp fat-free noodles for lunch and dinner until full.
Sunday: Apple Meal
Breakfast: a bottle of milk (or unsweetened coffee)+a boiled egg (or tea egg).
Apple: From noon 12:00, eat an apple every two hours until 8: 00 pm, and then stop eating.
On the last night, you can cooperate with a simple body shaping massage. After taking a shower, you can make the whole body into a cup, or where you want to shape it. There is no need for strenuous exercise for two hours after a meal. Actually, I lost a lot this week.
These healthy diets can help you lose weight better in a week. If you want to eat slim, you need to pay attention to the healthy collocation of ingredients in your daily diet, eat less greasy and high-calorie food, eat more fruits and vegetables and pay more attention to drinking water.