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How do novices customize the weight loss plan that suits them?

First of all, we should control the calorie intake. The daily calorie intake is 300-500 calories lower than usual, but we can't over-diet. In addition, we should strengthen physical exercise, start with low-intensity exercise, and gradually increase the intensity of exercise, so as to improve the speed of fat burning.

Furthermore, you should know that losing weight is a thing that needs to be adhered to. You can't stay hot for three minutes, always indulge yourself to eat snacks, and Ge You does not exercise every day.

It takes more than 2 months to lose weight before you can feel the obvious change of your figure. After losing weight, it will take 1-2 months to consolidate your body and reduce the chance of gaining weight again.

Let's share a one-week weight loss plan suitable for beginners.

Tell you how to eat and train scientifically. Do a self-disciplined diet, keep exercising for 8 weeks, and let your weight drop 10 kg or more!

The first day:

Breakfast: a boiled egg, an apple and a bowl of sugar-free eight-treasure porridge.

Lunch: 150g miscellaneous grains rice, one portion of lettuce in oyster sauce and one portion of boiled chicken breast with broccoli.

Dinner: a bowl of porridge, a bowl of melon and bean curd soup, and 200g of bitter gourd scrambled eggs.

The next day:

Breakfast: a boiled egg, half pitaya and a boiled corn.

Lunch: one 150g steamed sweet potato, one boiled shrimp and one stewed tomato with Chinese cabbage.

Dinner: a steamed potato, a mushroom lean broth and a fried shrimp with Dutch beans.

The third day:

Breakfast: 10 cherry tomatoes, a glass of milk, 2 slices of whole wheat bread, and one root.

Lunch: 150g miscellaneous grains rice, one fried lean meat with carrot, fungus and yam, and one boiled water spinach.

Dinner: a bowl of millet and pumpkin porridge, a steamed bass and a bowl of seaweed and egg soup.

The fourth day:

Breakfast: half a grapefruit, a bowl of red bean and barley porridge, and a vegetable salad.

Lunch: one potato fried tomato, one mushroom fried lean meat and one cucumber.

Dinner: a bowl of porridge, a fried mushroom with lean meat and a boiled cauliflower.

Day 5:

Breakfast: a sandwich, a boiled egg and a cup of sugar-free soybean milk.

Lunch: 100g steamed yam, one stewed potato with chicken breast and one stir-fried kale.

Dinner: a bowl of rice, a cold cucumber and a bitter gourd fried lean meat.

Day 6:

Breakfast: a bowl of milk oatmeal, an orange and 2 slices of whole wheat bread.

Lunch: a bowl of miscellaneous grains rice, a fried chicken breast with celery and a fried broccoli with carrots.

Dinner: a bowl of pumpkin porridge, a beef fried with mushrooms and an apple.

Exercise content: jog for 30 minutes, then walk for 10 minutes, and stick to 1 hour.

Day 7:

Make your own decisions about your diet, and control the calorie intake of this day not to exceed 1800 calories.

8-week sports content:

Day 1 week: Go fast every day 1 hour, or it can be divided into two and a half hours, and rest on the seventh day to give your body a holiday.

Week 2: brisk walking combined with jogging training, 10 minute jogging combined with 10 minute brisk walking training, and insist on 1 hour.

Week 3: brisk walking combined with jogging training, 20-minute jogging combined with 10-minute brisk walking training, and insist on 1 hour.

Week 4: Fast walking combined with jogging training, jogging for 30 minutes, then fast walking for 10 minutes, and repeated training 1 hour.

Week 5-6: Keep jogging for 40-50 minutes, with a break 10 minute.

Week 7-8: Keep jogging for 30 minutes, skipping rope 10 minutes or opening jump 10 minutes, and divide them into three groups.

This is a week-long weight loss plan, which lasts for 7 days and lasts for 8 weeks, which can make you slim down!