Menu:

Drink a glass of milk (whole wheat), five biscuits (occasionally a piece of bread), an egg, a cup of coffee and a cup of yogurt.

A plate of vegetables and a little lean meat in the afternoon.

Have two oranges and a banana in afternoon tea.

Be late and absent

Sports list:

Morning bus stop

Walk for half an hour after lunch.

Run at night 10 minute, walk for 30 minutes (5.2km/h), and walk for one stop.

Precautions:

1. Avoid fried and high-oil foods in the early stage of weight loss. After a while, I began to abstain from dinner. If I succeed in giving up dinner, I will start to adjust my lunch.

2. Eat foods that are easily crushed and spoiled, such as fish and yogurt.

③ The order of eating is: soup, vegetables, staple food and meat, which can be chewed 10 times or more.

Eat at least three kinds of fruits and vegetables every day, and try to have more than two colors.

⑤ Cereals: rice, millet, wheat, corn and potatoes.

Miscellaneous grains: soybean, sorghum, buckwheat, oat, barley, coix seed (cooking), kidney bean (kidney bean), mung bean, adzuki bean and black bean.

6. If you can buy assorted salads, you can eat them at lunch. It contains: corn, cabbage, cucumber, tomato, olive, red pepper, tuna and eggs.

Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

Finally, talk about the time and frequency of skipping rope. Theoretically speaking, strenuous exercise is not allowed before meals and one hour after meals. Some people want to lose weight and jump rope before meals to reduce their appetite. This is unscientific. The best time for human activities should be from 3 pm to 8 pm. Friends who want to improve their skipping skills should not do it during this time. I personally don't advocate morning exercise. Some people "smell chickens and dance" in the morning, even get up at three or four o'clock to exercise, and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the most serious before sunrise, there is less oxygen at this time. After sunrise, green plants begin to photosynthesis, inhale carbon dioxide, spit out oxygen, and the air begins to be fresh. So don't jump rope after sunrise if you have time. Skipping rope should not be less than 4 times but not more than 6 times a week. You usually need a day's rest and thinking, so that you can improve faster. Each jump time is controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired.

Step by step plan for skipping rope. Beginners only jump in the same place 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can "jump" every day, for example, for 3 minutes, ***5 times, until you jump for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.