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How do novices customize the weight loss plan that suits them?

First of all, we must control the intake of calories. The daily calorie intake is 300-500 calories lower than usual, but you can't go on an excessive diet. In addition, we should strengthen physical exercise, starting from low-intensity exercise, gradually increase the intensity of exercise and improve the speed of burning fat.

Furthermore, you should know that losing weight is something that needs to be persisted. You can't get hot for three minutes, and you always indulge yourself to eat snacks. Ge You doesn't exercise every day.

After losing weight for more than 2 months, you can feel the obvious change of your body. After losing weight, you need 1-2 months to strengthen your body and reduce the chance of getting fat again.

Let's share a one-week weight loss plan suitable for beginners.

Tell you how to eat scientifically and train. Do a self-disciplined diet and exercise for 8 weeks to make your weight drop 10 kg or more!

The first day:

Breakfast: a boiled egg, an apple and a bowl of sugar-free eight-treasure porridge.

Lunch: miscellaneous grains rice 150g, lettuce in oyster sauce, and chicken breast cooked with broccoli.

Dinner: a bowl of porridge, a bowl of melon and bean curd soup, and 200g of bitter gourd scrambled eggs.

The next day:

Breakfast: one boiled egg, half pitaya and one boiled corn.

Lunch: 150g steamed sweet potato, boiled shrimp and stewed tomato with Chinese cabbage.

Dinner: a steamed potato, a mushroom broth and a fried shrimp with Dutch beans.

The third day:

Breakfast: 10 cherry tomatoes, a glass of milk, 2 slices of whole wheat bread and one root.

Lunch: miscellaneous grains rice 150g, one fried lean meat with carrot and fungus, and one boiled water spinach.

Dinner: a bowl of millet and pumpkin porridge, a steamed bass and a bowl of laver and egg soup.

The fourth day:

Breakfast: half a grapefruit, a bowl of red bean and barley porridge, and a vegetable salad.

Lunch: Fried tomato with potatoes, fried lean meat with mushrooms and cucumber.

Dinner: a bowl of porridge, a lean fried mushroom and a boiled cauliflower.

Day 5:

Breakfast: a sandwich, a boiled egg and a cup of sugar-free soybean milk.

Lunch: 100g steamed yam, one stewed potato with chicken breast and one stir-fried cabbage.

Dinner: a bowl of rice, a cold cucumber and a bitter gourd fried with lean meat.

Day 6:

Breakfast: a bowl of milk oatmeal, an orange and two pieces of whole wheat bread.

Lunch: a bowl of miscellaneous grains rice, a fried chicken breast with celery and a fried broccoli with carrots.

Dinner: a bowl of pumpkin porridge, a fried beef with mushrooms and an apple.

Exercise content: jog for 30 minutes, then walk for 10 minutes, and stick to 1 hour.

Day 7:

Make your own decisions on diet, and control the calorie intake of this day not to exceed 1800 calories.

8-week exercise content:

Day 1 week: Walk fast every day 1 hour, or divide it into two and a half hours, and rest on the seventh day to give your body a holiday.

The second week: brisk walking combined with jogging training, 10 minute jogging combined with 10 minute brisk walking training, and insist on 1 hour.

Week 3: brisk walking combined with jogging training, 20-minute jogging combined with 10-minute brisk walking training, 1 hour.

Week 4: Fast walking combined with jogging training, jogging for 30 minutes, then fast walking 10 minutes, repeating training 1 hour.

Week 5-6: Keep jogging for 40-50 minutes and rest for 10 minutes.

Week 7-8: Keep jogging for 30 minutes, skipping for 65,438+00 minutes or jumping for 65,438+00 minutes, and divide into 3 groups.

This is a week-long weight loss plan, lasting 7 days and 8 weeks, which can make you slim down!