Detailed plan:

Goal setting of weight loss plan

1. Lose 2% of weight;

2. lose .5 to 1.5 kilograms per week;

3. Reduce the intake of 5 calories a day;

Day 1: Record all your diet for one day, and learn about your eating habits and total calorie intake for one day.

day 2: according to the contents recorded on the first day, subtract 5 calories from the total calories. But at least not less than 1 calories. And write down a week's diet plan.

Day 4: Start exercising for at least 3 minutes every day. If there is not enough time, you can do it separately, or you can start by increasing the amount of walking or brisk walking.

Day 6: Check your weekly diet plan, and if it is good, continue. If there is too much difference, it needs to be re-planned.

Day 9: According to the plan, the body should gradually adapt to a low-calorie diet, develop a good habit of eating breakfast and give up snacks and midnight snacks. If you feel hungry during the period, you can replace it with low-calorie fruits and low-sugar jellies.

day 11: appropriately increase the diversity of exercise, and plan to climb mountains or walk in the countryside, and maintain the amount of exercise for 1-2 hours.

Suggestion: You can eat some fruits to maintain your physical strength before exercise, drink more water after exercise, and eat protein food in moderation to increase your muscle mass.

Day 14: Looking back on the two-week diet plan, it would be very good if the daily calorie intake could be controlled within 12 calories. On the fourteenth day, you can plan your diet for the next week. At first, we should pay attention to whether our nutritional intake is balanced. Increase the amount of vegetables every day. Fruit is about two fists in size, starch is about 1.5 bowls, and protein is about two palms in size.

Day 17: It's very important to strengthen the exercise in the body fat accumulation, especially in the lower body.

Day 19: After maintaining the weight loss plan for 19 days, your body will be healthier and lighter now. You can choose a day without work pressure and let yourself eat simple light food, with the calories controlled at about 5 calories.

suggestion: you can use 1CC+1CC of water and light honey to brew this day.

day 21: make a brief review of the diet for three weeks and plan the diet for the fourth week. Accustomed to the diversification of diet, eat different foods, and at the same time carry out 1-2 light meals to lose weight.

Day 23: Strengthen weight training in sports, and try to do 15-3 sit-ups every day. Strengthen the intake of protein after exercise.

Tip: Don't think that eating after exercise will make you fat. At this time, after a period of weight loss, your muscle mass will decrease, but it will reduce your body's basic metabolism, resulting in the stagnation of weight loss effect.

Day 26: Appropriate bathing and massage can make lactic acid accumulate for hours after exercise, and at the same time make the body circulation better, and it is not easy to produce edema and orange peel tissue.

day 28: arrange a cleaning, and use the cleaning time to get the whole body moving. You don't have to turn on the air conditioner. The recent rising temperature is good for your body to sweat.

Tip: You should replenish water while sweating, and remember that while doing housework, you should exercise to lose weight.

Day 29: Strengthen abdominal massage and drink plenty of water to make your metabolism smoother. Don't keep eating habits, and replace your usual diet with light food at home on weekends.

the 3th day: the day of acceptance of the results, did you achieve the desired results? Remember to weigh yourself once a week, so that you won't rebound.