Diet adjustment
In the past, three meals a day gradually decreased, five meals a day, six full meals, two boiled eggs in the morning, skim milk, whole wheat bread, and as much vegetables as possible at noon, especially broccoli, less fat or not, less chicken breast, beef, shrimp, fish, less or no white rice as the staple food, and steamed potatoes, yams, purple potatoes and corn. Dinner is almost the same as Chinese food. You are six minutes full. Prepare some low-calorie fruit meals and eat a little when you are hungry.
Reject all junk food (high fat, heavy sugar, puffed fried) and pistachio water (carbonated drinks).
Sleep for 7-8 hours.
Don't stay up late after losing weight, go to bed early and get up early, get up at 6: 00 in the morning, do morning exercises for half an hour, have breakfast at 6: 30, go out to work at 7: 00, walk or ride a bike if you are near, take a bus if you are far away, and get off at three stops in advance for a trot or brisk walk. Eat at noon 12. Do not stand after dinner 10 minutes. After that, you can walk slowly 15 minutes, and then go to work at 2 o'clock in the lunch break. During work, you have to get up for 5 minutes after each sitting 1 hour and walk and climb two flights of stairs. Have dinner at half past six in the evening. You can go for a brisk walk and jog for half an hour after 7 o'clock. Then you can do other aerobic and anaerobic training. After 2 hours of training, stop. Don't eat anything after nine o'clock. If you are hungry, you can eat apples, pears or tomatoes and cucumbers. You must go to bed before 1 1.
Choose different training postures every day and conduct general circulation once a week.
According to your body fat ratio, choose the appropriate exercise intensity to reduce fat, change it every day and circulate the whole body once a week. Don't just do 1 or 2 movements, stick to 90- 120 minutes every day, with aerobic exercise accounting for 60% and anaerobic exercise accounting for 40%.
A healthy body is the greatest wealth, and the root of all evil lies in obesity. Therefore, weight loss should be carried out scientifically. Don't blindly listen to the publicity stunt of XX organization. We should believe that only through diet control and exercise can we lose weight healthily. Losing weight is not a day or two, but a long-term thing. Learn self-discipline, stick to it, and success in losing weight is just around the corner.