First, the diet plan

Summer diet should be light, eat more fresh fruits and vegetables, because fruits and vegetables can reduce fat and increase complex carbohydrates.

You can choose your favorite vegetables according to your favorite food, but the practice is limited to boiled and cold dishes. Don't fry them!

Foods with high cellulose content and low calories: celery, cucumber, cabbage, spinach, cauliflower, tomato, etc.

Weight loss fruits: apples, lemons, bananas, pineapples, strawberries, kiwis, grapefruit, etc.

In addition, I often don't want to eat in summer, but when the sun goes down and the temperature drops, I want to grab the biscuit box and refrigerator. So if you want to lose weight, you can eat less and eat more meals at even intervals.

What can't be eaten?

Never eat high-fat and high-calorie food. Common in daily life are: fried food and pickled food? Biscuits and chocolates, soda and coke, barbecue and so on.

Second, the exercise plan

Aerobic weight-loss exercises, ball games, jogging, swimming, yoga, rope skipping, etc. You can burn fat quickly, and you can also choose different exercise methods to lose weight according to your obese parts.

Statistics of calories consumed by weight loss exercise:

Swimming: Consume 175 calories every half hour. It is a coordinated movement of the whole body, and swimming 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.

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

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.

How long does exercise take effect?

Everyone's physique is different, and the type of exercise they choose is also different. Of course, there is also a gap in weight loss. For example, running for 30 minutes every day takes about 15 days to see obvious results.

Third, how to combine exercise and diet

Exercise can consume fat, but how to consume fat without taking too much fat, so that diet and exercise can reach a balance, it is best to suggest:

1. Arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, it's left to Chinese food. Dinner can be light, vegetables should be the majority, and you can eat Shuerjia when you eat greasy food to prevent excessive fat intake.

2. Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.

3. Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.