There is no doubt that everyone wants to have a perfect figure, but the reality is often unsatisfactory. The big reason is that they didn't choose the right way to lose weight and didn't make a reasonable weight loss plan for themselves. Let's learn about a simple weight loss plan that can definitely lose weight with me!

There is no doubt that a simple weight loss plan must be thin 1 understand your weight loss obstacles.

"Obesity is a behavior," said nutritionist Zhao.

Everyone has obstacles to ruin the weight loss plan. For example, I always work late, go home to chat with my family, get used to eating midnight snacks, and get fat before I know it.

Maybe I'm not used to drinking tasteless drinks. As long as I am thirsty, I will go to the convenience store to buy drinks. Cold drinks need more sugar to feel sweet, which will make people weigh at least two kilograms in a summer.

After understanding your weight loss obstacles, you must take action to change them.

Prepare for change

Write down the advantages and disadvantages of losing weight, and how to increase exercise time in the original itinerary, how to change eating habits, and think about ways to solve obstacles through writing.

You must be physically and mentally prepared to lose weight.

Goal setting

It takes a lot of effort to change, so don't put too much pressure on yourself, let alone set unrealistic goals for yourself, such as photos of supermodels. Try to reduce your weight by half a catty to a catty a week. Lose weight slowly, steadily, and don't increase rapidly.

Experts suggest that the goal should be regarded as the process goal (healthy diet and exercise), not the result minus 10 kg). The goal of this process should be practical, clear and measurable, such as walking for 30 minutes after work at least three days a week.

development strategy

It is good to have a long-term vision, but don't be too ambitious and set too strict, it will only give you a reason to be lazy and then give up.

For example, if you plan your diet, you'd better have enough fruits and vegetables and your favorite food, and think again about what will be your obstacle and how to get rid of it.

So is the exercise plan. Think about how to arrange exercise time. For example, if your personality needs group restraint, it is better to report directly to the gym. Or take the bus or get off early and go home quickly?

Some people also use a weight loss diary to record what they have eaten, done and changed their weight day by day to motivate themselves to succeed step by step.

No matter how carefully you plan, you may still encounter setbacks. Instead of giving up completely, it is better to maintain your current achievements, at least not to gain weight again, and then start again when your mood is restored.

Simple weight loss plan 2 How to make a winter fitness weight loss plan

Give priority to with aerobic activity.

The weather is very cold in winter, and the anaerobic exercise of generate is easy to cause physical discomfort or even sports injury. Therefore, we must choose aerobic exercise with smaller exercise range and higher calorie consumption when exercising. In terms of details, it can be different according to age differences: young people can lead high-impact aerobic exercises such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.

Young people can appropriately increase the amount of exercise in winter, and the time can be longer, such as running, which can be 10 to 15 minutes longer than in spring and summer.

The physical condition of middle-aged people generally shows a downward trend. Don't stop exercising because you are busy with work, but exercise according to the amount stipulated in the winter fitness plan.

After making a good winter fitness plan, the key to achieving the best fitness effect is to keep it, and you can't give it up just because it is cold or snowy. John, a sports expert at Texas Men's University? A recent survey by Duncan also confirmed that the intensity of exercise is not the most important, but the law is the most important.

Exercise to lose weight in winter, choose a good time.

There are two obvious differences between winter sports plan and spring and summer sports plan.

First of all, there are great differences in time control, and people of all ages should choose the time period of activities according to their physical condition. Because young people have strong adaptability to the weather, good physique and quick physical recovery, winter fitness time can be arranged in the morning and afternoon; Middle-aged people have a little poor adaptability. Can you 18 after work? 20 o'clock physical and mental comparison to grasp the time period of exercise; The time for the elderly to exercise in winter should generally be 14? 19 o'clock, they are in poor health, so choose the time with the highest temperature and sunshine to exercise, which makes it easier to move and avoid physical injury.

Secondly, for outdoor sports, the fitness plan in summer is different from that in spring and summer. In winter, exercise in the sun is emphasized, while in spring and winter, exercise in the shade is required to prevent heatstroke.