1, control staple food and restrict sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Gradually control the staple food at about 250-300 grams. The staple food is wheat, rice and some miscellaneous grains, but we must strictly limit our food intake and form the habit of eating seven or eight points. For foods that contain too much starch and are extremely sweet, such as sweet potato, potato, lotus root starch, jam, honey, candy, preserves, fruit juice sweets, etc., try to eat less or not.

Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter, fried foods, etc., should also be controlled. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

2. Edible fiber

Fiber will hinder the absorption of food. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more times, so the eating speed slows down, so that the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise.

Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber.

3. Drink water or soup in moderation.

Drinking water is an indispensable demand in people's daily life. In summer, you can eat watermelon and tomato to quench your thirst, and watermelon juice and winter melon soup can also induce diuresis. Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.

Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight.

Second, sports.

1, fasting: fasting training

Fasting training can better control the abdominal muscles, so the effect is better. It is recommended to wake up every morning, or go to bed at night, or join abdominal muscle training at the end of each training.

2. Frequency: high frequency

Abdominal muscles need high-frequency repeated bombing, so high-frequency training is necessary. Ulisses suggested abdominal muscle training 3-4 times a week.

3. Aerobic exercise: aerobic training

In fact, everyone has big or small abdominal muscles. But not everyone has clear lines, because the abdominal muscles are covered with a thick or shallow layer of fat. Aerobic training can help to burn fat, and ulisses recommends aerobic training at least three times a week. Some friends may not do aerobic exercise and still maintain very clear abdominal muscle lines. But remember: you are not him. People have developed a muscle, which has a high basal metabolism and burns fat even if they don't move. So, it is better to do aerobic.

4. Change: Action change

Abdominal muscle training pays attention to the change of training movements, and definitely can't just sit-ups! On the one hand, we should carry out targeted training actions according to the upper abdominal muscles, lower abdominal muscles and oblique muscles outside the abdomen. Usually 3-4 groups of movements are performed in each training. On the other hand, it is necessary to change the action from time to time, because the body will gradually adapt to an action, so the stimulation effect will decrease, so changing the action from time to time can strengthen the stimulation of muscles.

Weight loss plan 2 includes controlling calorie intake.

Middle school students have nothing to do at home during the summer vacation. They eat and sleep all day, which is easy to cause obesity. If they want to lose weight and keep a perfect figure, they should pay attention to their diet, try to eat less high-calorie and high-fat foods, such as fat, and try to eat more fish or poultry.

Including a light diet.

The weather in summer vacation is very hot. Many middle school students have eaten salty food because they have no appetite, because salty food will make them want to eat more and more, which will easily lead to obesity. If they want to lose weight effectively, they should pay attention to light diet and eat less processed food with sauce, which will bring a lot of calories to their bodies.

Including a balanced diet.

Many middle school students are very relaxed because they are at home during the summer vacation. Without pressure, they will eat more or not eat on time because of playing games at home, and even eat a meal. If they want to lose weight, they should eat on time every day, arrange their diet reasonably, and don't swallow when eating.

Including drinking more water every day.

Drinking water is very important for losing weight. Middle school students who want to lose weight in the summer vacation should also pay attention to drinking more water, because water can promote body metabolism and help detoxify. Drinking a glass of boiled water every morning helps to eliminate fate. Drinking a cup before lunch can control food intake, and a glass of water after dinner can help digestion.

Include a variety of sports.

Middle school students need more exercise if they want to lose weight in the summer vacation. It is best to keep running or skipping rope every morning and swim more in daily life. Swimming is the best exercise to lose weight. Swimming can eliminate body fat. Besides these exercises, going out for a walk half an hour after dinner every day can also help you lose weight.

Losing weight is not a day or two. If you want to lose weight, you must stick to it. Middle school students who want to lose weight according to this weight loss plan will certainly succeed.

Plan to lose weight 3 Early childhood education:

Only 5% of all obese babies are caused by genetic factors, while most other babies are obese just because of overeating.

Is your baby overweight?

The formula for calculating children's weight (kg) is 1 ~ 3 months: birth weight: 10 months ×0.7 (kg) 4 ~ 6 months: birth weight +0.6 (kg) 7 ~ 12 months: birth weight +0.5 (kg).

Why is our baby getting fatter?

Only 5% of all obese babies are caused by genetic factors, while most other babies are obese just because of overeating. The main reasons are:

1, unbalanced diet, eating high-calorie food.

In addition to dinner, many children often eat snacks, fried foods, sweet drinks and other high-fat and high-calorie foods. Some even use snacks, candy and other snacks instead of dinner. If this continues for a long time, it will cause unnecessary fat accumulation.

2, the amount of activity is too small, fat can not be consumed quickly and exists in the body.

Nowadays, especially in cities, we provide limited venues for children's activities. In addition, some parents are always worried that their children will hit people, so they try to limit their children's activities, which greatly reduces the time and intensity of their outdoor activities. In addition, the survey shows that the proportion of children watching TV for a long time in China is as high as 12.7%. This is also an important reason why there are more and more little fat people.

Eat whether you are hungry or not.

Many young parents are under great pressure at work, and their children have been raised by grandparents from generation to generation. Many old people think that eating is a blessing and fat children are in good health, so they let their children eat a lot from an early age, thus forming the habit of eating whether they are hungry or not.

4. Make up for any deficiencies.

Many parents are afraid that their children are undernourished, so they often supplement their children with various nutrients in addition to their normal diet, resulting in overnutrition. In fact, as long as children are not picky eaters and partial eclipse, and ensure a balanced diet, they can basically ensure the necessary nutrition every day. Moreover, in terms of efficacy, most supplements are far less balanced than the nutrition taken from food.

5. Parents' bad eating habits

The appearance of fat babies is directly related to the eating habits of parents and families. For example, whether parents eat snacks, whether they eat breakfast, and their tastes will all affect their children's weight. It can be said that parents' eating habits have created their children's physical condition. Therefore, if children want to be healthy, parents should first set an example and adjust their eating habits.

Tips:

At present, the overweight and obesity rate of boys aged 6-6.5 is 10%, and that of girls is 25%. According to the research, if you are obese before 12 years old, then the probability of your obesity in the future is 86% for men and 88% for women. In addition, the statistical analysis of hundreds of obese babies shows that 60% of obese babies have hyperlipidemia, 70% have fatty liver, and 53% have symptoms of hyperlipidemia and fatty liver.

The first week of weight loss plan 4: quit oil, meat and spicy food.

The first week is a week to clean up enterotoxin and improve taste. In the meantime, we should give up greasy, hot and spicy food. So all the dishes should be steamed and cooked thoroughly as far as possible. It is forbidden to eat meat-like food this week, but you can eat eggs to supplement animal protein. Girls who like spicy and salty food should avoid eating these foods this week and try to be light.

Recommended recipes: steamed eggs, seaweed soup, hot vegetables, soybean milk, whole wheat steamed bread.

Breakfast can be a cup of soybean milk or milk with a little whole wheat steamed bread, or a small steamed bread with coarse grains. It is enough to eat 6 minutes full. Don't eat other food before Chinese food begins. Warm boiled water and lemonade can be drunk at any time to replenish water. Chinese food is a steamed egg with hot dishes and wheat steamed bread, while dinner is vegetarian seaweed soup and vegetables. The varieties of vegetables can be changed at will, and the ones rich in chlorophyll and fiber are the best.

Week 2: Balanced nutrition promotes metabolism.

After the first week's detoxification and bowel cleansing, you will find that your body has relaxed a lot, and you will start to supplement nutrition in the second week after the defecation frequency gradually becomes normal. So you can eat some non-greasy meat this week. Besides vegetables, you also need to eat carrots and fruits with many vitamins. But starting from this week, the staple food needs to be completely replaced by these ingredients, and controlling hunger will become the key to success or failure.

Recommended recipes: boiled shredded chicken, mixed vegetables with fruits and vegetables, boiled eggs with hot vegetables.

You can eat a boiled egg with lemonade for breakfast. Because of the low calorie, you may feel hungry at noon, so you need to prepare shredded chicken for Chinese food, cook the chicken with salt water and tear it into strips to eat, and eat it with hot dishes until you are 7 minutes full. For dinner, tomatoes, lettuce, apples and cooked carrots are used to make a mixture of fruits and vegetables, without condensed milk and salad dressing, and the original flavor is eaten directly. Don't forget to drink warm water or lemonade at any time of the day. You can lose 5-7 kg in a week.

The third week: controlling heat and burning fat to speed up slimming

Through the devil slimming plan for half a month, if you can persist, you have already succeeded half. Fat burns slowly in the first two weeks, so the weight change is relatively small, but most people will have a relaxed body, and the slimming situation in the waist and abdomen is the most obvious. The third week is the most strict heat control week, and the diet control will become very strict, but it is also the fastest 7 days to lose weight.

Recommended recipe: apple meal+lemonade+banana milk.

Apples and bananas are the main ingredients this week. Apples can be eaten during the staple food time, but bananas can only be eaten when they are full. Milk is usually eaten at breakfast time, lemonade or warm water is at least 8 cups a day, and staple food, greasy food and meat food cannot be eaten. You can eat some hot dishes at lunch time, but you can't refuel. If you can persist until the end of 7 days, you can lose another 8- 10 kg.

Week 4: Consolidate metabolism and lose weight successfully.

After the devil's third week, the last week's weight loss plan was ushered in. This week, the diet should be gradually restored, so in the last week, from the first day to the seventh day, the food intake should be stepped. Eggs and vegetables can be added in the first three days, meat food can be added gradually in the last two days, and staple food can be added in the last two days. Remember not to eat meat in meals with staple food.

Recommended recipes: boiled eggs, scalded vegetables, boiled shredded chicken, whole wheat buns.

The first two weeks are also staple food, and the last week needs to be gradually increased. After a week of heat control, the weight began to drop sharply, but there was also a lack of nutrition in the body. Gradually increasing the variety and quantity of diet is to make the body adapt to the restored diet and increase nutrition at the same time. You can eat 6 minutes full every meal, and don't restore your diet at one breath. If you find that your weight has not reached the slimming goal at the end of this week, you can repeat it for another week with the first week's diet. I believe the consolidation effect will be better.

Weight loss plan 5: breakfast and lunch must be eaten. First run on the treadmill for 40 minutes (the coach said that running for 30 minutes only consumes water, and running for more than 30 minutes only consumes fat, so it takes more than 30 minutes), then beat the leg muscles, because it is easy to thicken the thighs after running, then exercise the chest expander, and then practice sit-ups, 50 groups and 3 groups, the amplitude should not be too large, and do not let.

Start aerobic exercise to lose weight now.

First of all, you have to weigh yourself now. If the gym has the conditions, you can have a professional body fat measurement to see the distribution of body fat, and then carry out special weight loss according to your own needs. For example, although you look thin, the fat in your waist, back and lower abdomen is actually very thick, which can be consumed by general aerobic exercise, such as belly dance, Latin dance, boxing exercises, step exercises, etc. It is also possible that your calf is thick, but the fat content is not high, which makes the muscle composition mostly, so you should choose stretching and relaxation, such as Pilates and high temperature yoga.

Then, you need to customize the weight loss plan in stages. It is best to customize a target weight loss value yourself. I usually set it as: about 3kg a month.

Generally speaking, the cycle of exercise to lose weight is relatively long, so we must have perseverance. As far as I am concerned, it is six months, but there are also many people who are like this for three months.

It is recommended to start one week after menstruation is clean. I will stop two days before menstruation.

There are 75 minutes of exercise every Saturday. If you can't reach this amount of exercise, I'm sorry it can only be the amount of exercise to maintain the status quo.

Then, the time of each exercise should be fixed: aerobic warm-up for 20 minutes, main course for 40 minutes, 15 minutes to stretch and relax the whole body. But this will vary from coach to coach.

If you choose to start exercising after work, you can add a 250ml bottle of high-calcium and low-fat milk and two pieces of whole wheat bread before exercise 1 hour. Don't eat for 20 minutes before exercise.

The amount of water supplement during exercise is about 500ml (it can be increased by 200ml in summer and decreased by 100ml in winter). During exercise, do not drink more than 100ml at a time, and do not drink it all at once. It is best to put water in your mouth and send it to your esophagus bit by bit, so as to replenish water more fully and not increase the burden on your stomach.

Specific course introduction:

Aerobics, step exercise and boxing are easy to consume fat, aiming at overall weight loss, but have little effect on local sculpture.

And the action is relatively simple. Compared with other dance aerobics, beginners are easier to master, so we can start with this. However, you must pay attention to full stretching after exercise, otherwise there will be super scary spherical muscles in your limbs.

For me, his biggest shortcoming is that his movements are boring and have no aesthetic feeling.

Belly dancing, Latin dancing, hula dancing and pole dancing are all special sports for women's waist, abdomen and buttocks. The shapes of these parts are very good and the effect is obvious. It will also exercise the overall flexibility of your body and make you feel better when you jump. However, the action will be a bit complicated, and the first contact will easily be frustrated by the blow of confidence, but as long as you are confident and willing to consult the coach and practice by yourself after class, it is still possible.