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Or with friends, or with your pet dog. This time is only the actual walking time, which will lay a good foundation for your slimming plan.
2、
Stretching exercise. When doing stretching exercises, you can keep the elasticity and flexibility of your body and prevent strain.
3、
Make room for food. It's time to throw away the junk food in the kitchen. Check refrigerators, cupboards and other places where snacks are hidden. Such as: sweet biscuits, wafer cakes, cream cakes, puffed food, popcorn, chocolate pie, sweet drinks, milk tea and coffee companions. ...
4、
Become a nutritious place, where you can see all the healthy food, all the food that makes your waist thin. In the first week, you may have a long shopping list.
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Take photos, front and side, and measure your waist circumference, hip circumference and thigh circumference.
The next day: Sunday
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Plan, then you are likely to give up halfway. Find someone to be your partner, which can be your boyfriend, friend, colleague, etc. Anyone who can share your goals and weight loss plan. Talk to each other for 5 minutes every day, online, of course, and tell her about your walk and diet that day. Of course, you can also share your slimming plan with everyone by blogging.
Day 3: Monday
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Exercise, 20 minutes. These include strength exercises and stretching exercises. You can choose some yoga methods according to your figure. Strength exercises can strengthen your muscles, speed up your metabolism and help you burn fat faster. The pace of walking should also be accelerated, and the heart must be quickened. Of course, this time can be arranged by yourself, morning, afternoon or evening.
3、
One way to help you get back in shape is to write down what you eat every day. This is a responsible way to remind yourself not to eat unhealthy food at all times. During the two weeks of rebuilding your eating habits, record everything you have eaten (of course, for people who record calories, you only need to enter the number of foods).
4、
It's time for shopping again. This time, we will go to a sporting goods store. Of course, if you have it at home, you don't need to buy it-buy a pair of running shoes, only for walking and brisk walking, but remember to swing your arms greatly when walking; Besides, you'd better buy another yoga mat.
Day 4: Tuesday
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Stretch for minutes, and then do plastic exercise for 20 minutes.
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A piece of cake or chocolate pie from a colleague, eating an omelet, etc. Everything is understandable, as long as you correct it in time. Just correct yourself next time.
Day 5: Wednesday
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Zhong: You must remember that only exercise and a reasonable diet are the king of health and slimming, and the only secret for you to enjoy it for life. Therefore, it is necessary to develop a habit like washing your face and brushing your teeth. If you persist for 20 years, you will be moved by the decision you made today, and you will find that your body can be so healthy.
3、
Of course, you can also consult me online: this will help you continue your slimming plan and help you tide over the difficulties. The implementation of the slimming plan is definitely not a person's job. It needs everyone's support and professional guidance, and you can get help and support in many ways.
Day 6: Thursday
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Clock.
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Friends or companions who lose weight together, tell them what you have achieved and the changes you have noticed in yourself.
Day 7: Friday
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Clock.
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Your kitchen, put the used food on the shopping list for next week.
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Measure your waistline and weight. Just look at what happened to you. In the first week of slimming, the waist circumference decreased by 2 ~ 3 cm and the weight decreased by 1 ~ 2 kg.
After the eighth day. . .
This week you will get into the state, let your body adapt, let it form a habit and stick to it, so now you have to adjust your plan and adapt to it. Either keep repeating this plan, or you can redesign a new menu. /kloc-The end of 0/4 days does not mean the end of your slimming plan. This is just a good start. After that, you will gradually adapt to the current diet and lifestyle and fall in love with this life. You will find that your state is getting better and better, your body is getting lighter and your clothes are getting better and better. . Yes, this is the charm of a healthy life.
Remarks: This way you can have three meals a day.
Breakfast:
1, 250 ml of milk or 250 ml of oatmeal with bean paste, or a bowl of high-fiber cereals, such as miscellaneous grains and beans porridge, eight-treasure porridge, brown rice and purple rice porridge, etc. Add a cold vegetable you like, or a raw vegetable (except potatoes, preferably green leafy vegetables), or one or two fruits you like with some vegetables, or a vegetable salad.
2, less oil omelet, add a miscellaneous vegetable, a small amount of nuts.
3, 2, 3 slices of whole wheat bread, a teaspoon of peanut butter and a cup of sugar-free soybean milk.
4, if you don't have time to prepare these, or don't like to eat, you can make some rice paste of whole grains, add half a big banana and a few nuts. You can also go to the supermarket to buy ground grain flour, which can be brewed with 80 degrees warm water, and then add half a banana, a few nuts, or papaya.
Lunch:
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Vegetables, a little cooked chicken breast or salmon, a little balsamic vinegar, a little olive oil, or a little salad dressing, and a little roasted or cooked purple or sweet potato.
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Add a little steamed cod and a cold vegetable.
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Rice is mixed, or oatmeal, red bean rice, mung bean rice, etc. ), stir-fried broccoli with a little shrimp and a cold vegetable.
4、
Stir-fried white rice and celery with fungus (or, stir-fried celery with mung bean sprouts, fried melon with shrimp, fried bitter gourd with shrimp, fried green pepper with mushrooms with a small amount of chicken breast, etc. ), as well as some raw vegetables, such as lettuce, oily wheat, spinach with purple cabbage, amaranth and so on. .
Recommended dishes: stir-fried cabbage, boiled cabbage, small rapeseed stir-fried mushrooms, stir-fried spinach, cold amaranth and so on.
Dinner:
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Eggs can be added with one egg and a small amount of nuts.
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Vegetables, varieties are optional).
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In the bowl, there are some raw vegetables, lettuce, purple cabbage, oil wheat vegetables, fungus and so on.
Snack choices in the morning and afternoon:
1, 20g nuts and a little fruit, such as an apple, or bananas, cherry tomatoes, strawberries, papayas, watermelons, a little grapefruit, pears and pitaya.
2, chopped vegetable salad, mixed with yogurt.
3, fruit and yogurt, low-sugar yogurt+a little cut fruit.