Weight loss program
7:00-8:00
Get up early, drink a cup of boiled water and serve wc. Mm-hmm.
to have breakfast
9:00- 1 1:00
Moderate exercise 15-30 minutes
drink water
1 1:30- 12:30
have lunch
Drinking water before meals increases satiety.
12:30- 14:00
Take a walk/stand against the wall for 30 minutes after supper.
noon break
15:30- 16:30
If you are hungry, you can add meals appropriately and recommend fruits.
drink water
16:00- 17:00
Moderate exercise for 20-40 minutes
17:30- 18:30
Eating+walking
20:00-2 1:00
stretching
22:00-23:00
Soak your feet/take a hot bath
Go to bed early!
prescribe a diet
Morning: eggs+milk/soybean milk+corn/sweet potato.
Afternoon: One punch for carbohydrates+one punch for protein+two punches for vegetables.
Evening: One punch of carbohydrates+one punch of protein+two punches of vegetables can reduce carbohydrates.
skill
Drink plenty of water
If you are not full, eat more vegetables and meat.
Eat less fried, milk tea and cakes. If you are really greedy, just have a taste.
If you don't lose weight, you can arrange an derailed meal once a week or two.
Don't go on a diet, overeating is too easy to rebound.
Drinking black coffee will suppress appetite.
sports
Warm-up-anaerobic-aerobic-stretching
Just exercise 3-5 times a week instead of exercising every day.
Large base anaerobic 15 minutes, aerobic for 30 minutes.
The small foundation is anaerobic for 20 minutes and aerobic for 25 minutes.