Weight loss schedule, weight loss is a woman's lifelong career, and sometimes it's hard to lose weight and rebound, not only not thin, but also getting fatter and fatter, which makes female friends very worried. There are many ways to lose weight, and different people will use different methods to lose weight. Let's share the weight loss plan and related information.

Weight loss schedule 1 weight loss method: exercise+reasonable diet.

First, exercise: aerobic exercise for 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week, more practice is better.

1, aerobic exercise refers to long-term intensive exercise, so that the heart rate is between 60 \% and 80 \% of the maximum heart rate, and the maximum heart rate is equal to 220 minus age.

For example, when I was 23 years old, my maximum heart rate was between 220-23 = 197 and 60\%-80\%, that is, my heart rate was between 1 18- 157, as long as my heart rate remained at/during exercise.

Aerobic exercise includes: running, cycling, dancing, aerobic, skipping, swimming, ball games and other sports, even xx, as long as you remember that your heart rate is within this range.

Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.

2. Auxiliary strength exercises, such as waist and abdomen exercises, leg exercises and chest exercises. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously.

Madam, please rest assured that moderate-intensity strength exercises can't make your muscles develop well.

Exercise as much as possible, even if you just stand for a while and take two more steps, it is good for losing weight.

Second, diet: attention, I wrote a reasonable diet, not diet control.

Main principles: eat less high-sugar, high-fat and fried foods.

The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as many fruits and vegetables as possible. Appropriate amount of meat, milk and eggs, pay attention to reducing high-fat and fried foods.

Snacks are best based on fruits, and junk food (referring to fried and puffed snacks) is best not to be eaten.

If possible, change three meals a day to four or five meals to reduce the intake of each meal. Breakfast is very important! Must eat! Otherwise, it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. So is dinner.

For people with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.

Method for testing weight loss effect

Above we talked about the purpose and method of losing weight, but how can I prove that what I said is right? So now I will teach you the best test method. Take photos and compare.

We all know that the purpose of losing weight is to make your body better, so comparing your previous and current body photos can best reflect your weight loss effect.

First of all, you should wear as little clothes as possible (if you use digital, you'd better not wear them, which is the best way to see it). Take photos of the front, side and back of the whole body. The posture is normal standing, remember to relax all over.

Then take photos every once in a while, or directly look in the mirror and compare photos to see what changes have taken place in your body. Remember a fixed time, such as getting up in the morning, and getting up in the morning every time, which is the most accurate. Don't take one before meals and one after meals. In that case, the difference is too obvious.

This method can directly see whether your weight loss effect is good or bad and where you need to improve.

Because the main purpose of losing weight is to get a better figure, this method is more accurate than very abstract weighing. So you don't have to worry about your weight now. Throw away your scale and pick up your camera.

Table 2 Formulation of Weight Loss Plan 1 day plan

1, get up at 6 o'clock in the morning, 15 minutes later, wash your face and drink a cup of boiled water or honey water.

Go out to exercise at 2.6: 30, run five laps in the morning, and jump rope 65,438+0,000 times (slow at first, then gradually increase a lot).

End morning exercises at 3.7:30 and return to the dormitory to start a day's life.

Go out at 4.8 o'clock and have a cup of soybean milk in the canteen (drink slowly and don't eat on the road).

5. After cleaning the classroom at noon, I began to walk back to the dormitory. If you are really hungry, you can eat cucumbers or other fruits. It's time to drink a glass of water.

6. After class at 5: 30, walk slowly back to the dormitory. Eat lightly at night and reward yourself with a cucumber!

7, 7:00 ready to go out for self-study, remember to drink a large glass of water, you can choose to walk slowly until you go to self-study, don't rush to self-study.

At eight or nine o'clock, I will start preparing for exercise again. If you are really hungry a few days ago, you can choose to walk and slowly change from slow walking to fast walking. A person silently jumps 1000 skipping rope.

9./kloc-Go back to the dormitory to wash and maintain at 0: 00, and drink water when you are hungry.

10 and 10:40 start to write a diary and mood for the day, encourage or criticize yourself.

1 1, 1 1: 00 Turn off your cell phone, close your eyes and go to sleep.

Second, the weekly plan

1, I go out for a part-time job every Saturday, so I have to weigh myself on Saturday.

2. You must go to bed before 1 1 30 on weekends, and get up at 8 am to wash, drink and go to the toilet. Go out for a walk at 8: 30, and have a big breakfast when you are ready to go back to the dormitory at 9: 30.

3, mop the floor at work, drink a glass of water before eating, and eat one-third of the bowl. Pay attention to chewing slowly. Have a good rest at noon, eat in the afternoon and eat nothing at night.

4. Make a summary once a week, and decide the amount of weight loss exercise next week according to the weight loss results of one week.

Third, the monthly plan

1, start the goal of losing five pounds a month, take your time, don't be eager for quick success.

2. Write a monthly summary every month, summarizing what you did well or badly this month or what you need to improve.

If you reach the goal of one month, you can reward yourself with what you want.

4, a month has finally passed, and on the last day of each month, you can treat yourself with a good meal.

The first day of every month is the beginning of a new day. I must have confidence in myself, and I can do it.

Experts say that if a person does the same thing for 22 consecutive days, it will become a habit. The most important thing to lose weight is perseverance. My stomach is getting smaller and smaller. I know this process must be difficult, but I have to do it for many reasons. Now that we have written this plan, we can't waste it. It will be officially implemented on March 9. Come on!

Weight loss schedule 3 1, control daily calorie intake.

Controlling calories is the basis of losing weight diet. The basic calorie required by adults every day is 2000 calories. If it is aimed at slimming women, it can be reduced to 1700 kcal, but not lower than 1600 kcal to maintain the basic physical needs for one day. Therefore, we should pay special attention to the fact that the consequences of some people not eating are that the body endlessly absorbs nutrients from musculoskeletal skin to maintain life activities, which may eventually lead to muscle atrophy, bone 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. 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.