You can start exercising as soon as you open your eyes in the morning, which can open many important links in your body.

(1) After opening your eyes, lie on your back and stretch forward for about 10 minutes without holding your breath.

(2) When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees and fall to your left waist for stretching, followed by your left hand.

(3) Sit on the bed, lean forward, stretch your back, put your hands on your head and straighten forward for about 10 second.

(4) Stand up, bend your left elbow to the back of your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second, and do it left and right.

7: 30 in the morning

Fiber food+food to keep body temperature as an energetic breakfast, there are two different packages, A and B.

The set meal includes a whole wheat cheese sandwich, a box of low-fat milk (250 ml) and a small apple.

Set b drupe salad: almonds, cashews, pumpkin seeds, raisins, etc. *** 1/2 bowls with salad dressing; 1 baked potato; A glass of orange juice.

(Note: There are two different packages, A and B. If you choose a meal for breakfast, you must also choose a meal for lunch and dinner, so as to keep the daily calorie within 1200 calories. )

8 a.m

Wash your feet with cold water before going out, which can keep your feet warm all day and increase energy consumption.

Starting from the tibia of the foot, pour cold water for 5 seconds. Be careful not to take a shower for a long time, otherwise it will be too cold. Wipe the water with a towel and put on thick socks immediately.

8: 20 a.m.

Don't give up any chance for a walk before you go out. Walking for 20 minutes continuously can improve the effect of losing weight.

When walking, the heel must land, and the back muscles should not bend, hunch or drag. Look at the distance, the stride can be slightly increased.

Noon 12

Try to choose a calorie-controlled lunch menu.

A set of 3/4 bowls of germ rice; Coriander and radish soup: 50g white radish, 0/0g coriander/kloc, a little salt and monosodium glutamate; Mushroom tofu: 65438+ 0/2 piece of tofu, 2-3 mushrooms, a little soy sauce vinegar and a teaspoon of oil; Spinach beef: beef 40g, spinach 80g, oil 1 teaspoon.

Package B: 50g of edamame, 50g of carrot, egg 1 person, 3/4 bowl of rice, oil 1 teaspoon, a little salt and pepper; Chinese cabbage tofu soup: traditional tofu 1/2 pieces, Chinese cabbage 50g, a little salt and monosodium glutamate.

6 p.m.

Cook a low-fat and low-calorie diet dinner at home.

A set of tomato macaroni: 1 bowl cooked macaroni, 50g tomato, 50g minced celery, minced meat 1 slice, oil 1 teaspoon; Scallop and cabbage slimming soup: Scallop 10g, Chinese cabbage 150g, auricularia auricula 50g, carrot 50g, a little salt.

B set of assorted Miao river noodles: 1 bowl river noodles, 1 00g leek, 50g fresh mushrooms, 50g carrots,1teaspoon oil and a little monosodium glutamate; Two-color cauliflower slimming soup: cauliflower 100g, cauliflower 100g, corn 50g, deoiled broth.

9 p.m.

Doing towel gymnastics after bathing can effectively burn fat through simple exercise stimulation.

Put the towel at the waist level behind your body and twist it around your waist for 30 times.

Take a towel in your right hand and wrap it around your head. Do it up and down 30 times with a towel in your left hand, and then change your hands.

10 pm

Exercise in bed before going to bed can help you lose weight while sleeping. Light exercise before going to bed can strengthen sympathetic nerves and inhibit the absorption of fat during sleep.

(1) Pay attention to the posture when standing, bend your elbows behind your head, put your hands on the pillow, and bend and stretch your wrists as much as possible for 20 times.

(2) The knees are bent 90 degrees, and the pillow is sandwiched between the knees, which can tighten the abdomen and have the effect of lifting the buttocks. Slowly return to the original position and lift it 20 times again.

(3) Press the pillow under the abdomen, stretch out your hands, and lift your right hand and left foot about 20 cm for exchange.