1, one-week weight loss plan
Monday morning, millet porridge or rice porridge, skim milk, apples, apples at noon, a glass of water, eat for 7 or 8 minutes before meals. Don't eat dinner, you can also eat vegetable salad and fruit.
Tuesday morning, millet porridge or rice porridge, poached eggs, apples, noon, apples, a glass of water, eat for 7 or 8 minutes before meals. Don't eat dinner, you can also eat vegetable salad and fruit.
On Wednesday morning, steamed stuffed bun with vegetables, skim milk, bananas, noon, apples, a glass of water, a 7-minute meal. Don't eat dinner, you can also eat vegetable salad and fruit.
Thursday morning, steamed stuffed buns, poached eggs, bananas, noon, apples, a glass of water, 7 minutes full (before meals). Don't eat dinner, you can also eat vegetable salad and fruit.
Friday morning, millet porridge or rice porridge, apples. Apple a glass of water at noon, eat 7 minutes full (before meals). Don't eat dinner, you can also eat vegetable salad and fruit.
Saturday morning, apples, skim milk, noon, apples, a glass of water, and (before meals) eat 7 minutes full. Don't eat dinner, you can also eat vegetable salad and fruit.
Sunday morning, skim milk, bananas, noon, apples, a glass of water, eat 7 minutes full (before meals). Don't eat dinner, you can also eat vegetable salad and fruit.
Step 2 exercise to lose weight
First of all, yoga
The reason why yoga can lose weight is because yoga can fully exercise to all parts of the body, thus accelerating blood circulation in the body and quickly decomposing waste in the body, thus eliminating waste in the body and reducing fat accumulation. In this way, you can achieve a good weight loss and slimming effect.
Second, dance.
In the process of dancing, you need to keep jumping and spinning. These actions can exercise your whole body muscles and make your muscles firmer, thus reducing the probability of fat accumulation. In addition, dancing can also make places where there is little exercise get full exercise, so dancing is also a good way to lose weight.
Third, swimming.
Swimming is an aerobic exercise to lose weight. When swimming, the whole body will be free to stretch and exercise. In addition, swimming consumes a lot of physical strength, which makes it easier to lose weight. Moreover, because the body moves in the water, part of the body's gravity will be carried by the buoyancy of the water, which will reduce the chance of causing physical injury.
Fourth, jump rope.
Skipping rope is an aerobic exercise, which can consume 400 calories per hour. When skipping rope, you can exercise through the coordination of the strength of hands, legs and waist, especially for the lower body, which can make the muscles of thighs and buttocks gradually tighten in constant exercise. So as to achieve the purpose of losing weight.
Five, hula hoop
Hula hoop can lose weight because it helps to promote intestinal peristalsis and digestion by constantly squeezing the position of the abdomen. In addition, the hula hoop can also fully exercise the muscles of the abdomen, buttocks and legs, thus reducing the fat accumulation in these parts and playing a role in losing weight.
Play tennis
When playing tennis, the arm muscles will be exercised because of the flapping action, thus shaping the tight arm muscles. In addition, because tennis is played in a relatively large space, it is necessary to keep running when playing tennis, and this kind of running will consume a lot of fat in the body and make the whole body exercise. In this way, you can achieve a good weight loss effect.
Seven, take a walk
Walking can coordinate the systemic functions of the whole body, promote blood circulation, and accelerate the metabolism of the body, thus discharging the waste in the body and reducing the accumulation of fat. Moreover, walking can also enhance physical fitness and help prevent and treat diseases.