Day 3-7 of weight loss benefit period

Principle: be kind to your aunt, pay attention to iron supplementation, and do not recommend excessive exercise.

Dietary guide: 1, eat more iron-containing foods to replenish blood. Meat and eggs: lean meat, egg yolk, chicken, fish, shrimp and beans. Vegetables: spinach, celery, tomatoes. 2, avoid irritating food: do not drink, do not drink coffee, eat less pepper, onion, ginger, garlic. Refuse to be cold: brown sugar is not recommended, and hot water is not recommended for dysmenorrhea; Eat less salty food to avoid edema.

Exercise guide: stop all strenuous exercise, walk, stretch lightly, and have no oxygen in the upper body.

Day 7 of the Golden Age of Weight Loss-14

Principle: Don't waste the diet in the golden age of losing weight, and supplement protein's exercise with aerobic exercise.

Dietary guide: 1, to ensure a calorie gap of 300-500 calories per day. 2. Supplement protein to prevent muscle loss. Recommended eggs, lean meat, milk, fish and shrimp. 3, high-fiber vegetables: celery, spinach, green peppers, green beans 4, high-fiber fruits: apples, bananas, cherry tomatoes.

Exercise guide: give priority to aerobic exercise, 3-4 times a week. 40-60 minutes each time; It is recommended to run, lose weight, jump rope, walk quickly and so on.

Stable and rapid weight loss period 14-2 1 day

Principle: Metabolism tends to be stable, protein is the main diet, carbohydrate intake can be reduced appropriately, and muscle building training is the main exercise.

Dietary guidelines: 1. Pay attention to supplement some high-quality fats, such as nuts (almonds, cashews, pistachios, macadamia nuts, one palm a day). 2. Avoid eating fruits with high sugar content, such as persimmons, watermelons, mangoes and durians. 3. The rest refers to the golden period/ultra-fast period.

Exercise guide: Muscle building training: Exercise time is 20-30 minutes, and it is recommended to do it every other day.

Day 22-28 of the slow weight loss period

Principle: This week is prone to big mood swings, so don't overeat.

Dietary guidelines: 1, avoid the intake of high-salt food. 2, eat more food to relieve edema, such as apples, cauliflower, kiwi, celery, Huiren (don't eat too much), melon, papaya, black coffee. If you really want to eat snacks, you can eat two or three bites to satisfy your greed.

Exercise guide: mild plasticity, ballet is recommended; Yoga series.