One-month weight-loss plan meal
One-month weight-loss plan meal is extremely important for obese friends, and a reasonable weight-loss method is even more critical. When we lose weight, we should not only exercise, but also adjust our diet. Let's share one-month weight-loss plan meal below. One-month diet plan 1
One-month diet, the first week < P > The first week, a cup of soybean milk and an egg every morning; Add some vegetables to the staple food at noon; Dinner dishes and porridge. The general principle is this arrangement. In case of special circumstances, we should improvise. But never overeat.
two, a month's diet, the second week
the second week, the body has gradually adapted to the situation of not eating much and eating reasonably. At this point, breakfast can be changed into a cup of yogurt or juice or soybean milk, and an egg or some bread can be eaten outside; Subtract the staple food for lunch and only eat vegetables; Dinner, still the same.
The diet for three or one month, the third week
The third week, enters the period of rapid weight loss, and breakfast is still carried out in the first week or two. Don't eat the staple food for lunch, just eat vegetables; Eat apples instead of dinner. Those who don't like apples can eat other fruits, but they can't eat more. Cucumber or tomato will do.
four or one month's diet, the fourth week
has entered the fourth week. If you stick to it now, you must have lost at least 6 pounds. In the next four weeks, in terms of diet, we suggest that you slowly restore the diet of the first week. Reasonable diet, mainly light. In this way, you can ensure that you will not rebound after losing weight.
The above is a one-month diet. During this month's diet, we should strictly follow the diet of the diet. Although it will be a little painful when we lose weight, it is particularly worthwhile for our perfect body. Generally, obese people are greedy for everything, and such a diet may have a light diet. One-month weight loss plan meal 2
One-month effective weight loss, slowly enjoy every bite of food
Chewing slowly is not only a symbol of a lady, it is indeed a little secret. Chew 21 times per swallow, and you can better appreciate the fun of eating.
Leave a bite of food in the dish that can effectively lose weight for one month
Leave one or two pieces of food in the dish after the meal. If there are a few pieces of chicken, French fries and some vegetables left in your order, just choose one and eat it, and the rest can be packaged for Mimi at home.
Don't eat dinner while watching TV for one month.
Although you feel relaxed, you will eat more and more unconsciously, and the longer you eat!
It's useless to have a snack at 3pm once a month to effectively lose weight
It's useless to call for dieting all day! Hunger will only make you more irritable. You can eat less and more meals, and eat two or three soda cookies or fruits at 3 pm, which will prevent you from rushing to the dinner table like a wolf at night.
Massage 31 minutes after a month's effective weight-loss bath
If conditions permit, it is best to take a hot bath every day, which can relax nervous nerves. 31 minutes after a hot bath is the best time to lose weight, and then massage the body parts you need to lose weight with massage cream in a circular way for 21 minutes each time, which not only has moisturizing effect, but also can effectively remove excess fat.
The effective way to lose weight in one month is to take the elevator instead of climbing the stairs
Climbing the stairs for at least 15 minutes every day can eliminate 151 calories, and persisting in climbing the stairs can increase vital capacity and exercise 15 muscles. Don't believe me, if you only take the elevator, you will climb four flights of stairs after 1 months to keep it, which will make you panting like a cow!
How many tight T-shirts are effective for losing weight in a month
Buy some tight T-shirts, or find more opportunities to show your arms and wear skirts. Showing your figure will remind you to "keep" at all times.
Buy a pair of beautiful sports shoes for one month to lose weight effectively
Only when you are in a good mood can you dress up fresh. Buy a pair of beautiful sports shoes and cute sports socks as a reward for starting or sticking to your plan!
List the exercise time and content of effective weight loss in one month
List your exercise time and specific content on the calendar. What's the point of deceiving yourself?
A photo of effective weight loss for one month.
Before you make a new exercise regulation, take a full-length photo of yourself and keep exercising. If you are discouraged, look at this photo, it will make you refreshed!
Match-picking stick that can effectively lose weight for one month
Sprinkle a box of matches on the ground every day, then bend down to pick them up, and your legs can't bend. This can effectively exercise your thighs and abdomen, and at the same time, it can improve blood circulation and oxygen supply to your brain. Well, hurry up and practice. Although exercise is the best way to consume excess fat in the body, some casual habits in diet and life are also the reasons for your weight gain.
Drink a cup of warm water in the morning to lose weight effectively for one month
Remember in the morning that drinking a cup of warm water can dredge intestines, dilute blood viscosity and lower blood pressure, and remember that boiled water is the best drink. Drinking 8 cups a day can accelerate metabolism, and the most important thing is that your skin will be elastic and shiny all day.
Buy small packages of food and bulk candy for one month
When buying some food and candy, buy small packages or bulk ones. I feel small and exquisite when I buy food in small packages, but I only buy one package and never buy more.
Eat a snack before going to the supermarket for one month.
The most likely thing to ruin your weight loss plan is going to the supermarket. If you don't want to do whatever you want, eat something before shopping, especially from 3 pm to 7 pm, when your blood sugar is the lowest. Facing attractive food will greatly increase your desire.
Eating a rich breakfast for one month is an effective way to lose weight
It is foolish to think that you can lose weight without breakfast. A rich breakfast will refresh you all day. Skipping meals for half a day will only consume your muscles instead of fat, and unstable eating habits will only produce calories that can be converted into fat, and will also make you feel groggy all day.
Eat soup and fruit before meals for one month to effectively lose weight
This is a consistent habit of everyone. Eating soup and fruit is always stuffed into your mouth when you are full, which will only make your stomach keep expanding, and the next situation will be "fat again". If you eat soup and fruit before meals, you won't eat too much at meals.
The effective way to lose weight in one month is to drink fresh milk instead of skim milk
Although a cup of whole milk (251 ml) has about 165 calories, it will not be the cause of obesity. But if you drink it every day, you might as well drink skim milk instead, because its calories are only half of that of whole milk, but its calcium is the same as that of protein.
cancel or shorten your nap for one month
cancel or shorten your nap, especially after you have just had enough to eat. Try telling jokes you just heard with colleagues and family members to adjust your mood, and your feelings will be greatly enhanced!
Brush your teeth as early as possible for one month to effectively lose weight
This principle also applies to lunch. Fresh breath will restrain your desire to keep eating snacks. 13. Have a full-length mirror in the bathroom
It's not just a mirror that can shine on your shoulders, it's better to shine on your whole body. You can always check where you have gained weight for another month. 3
The fastest weight-losing skill for a month
1. No food after noon
Intermittent fasting weight-losing method refers to the intermittent fasting for 16 or 24 hours in a week. During the fasting process, the human body changes from metabolizing glucose to metabolizing fat, thus achieving the goal of slimming.
the specific method is to fast after breakfast and lunch until the next morning, which is the traditional saying that you don't eat after noon, so you fast for about 16 hours.
In addition, after breakfast and lunch, you don't eat until noon the next day, which is a 24-hour fasting. This diet can achieve the effects of reducing cardiovascular risk and regulating cholesterol and blood sugar, but the abstinence time is different for different people. Some patients with gastrointestinal diseases or people with other diseases must consult a doctor before carrying out this fasting diet, which will cause greater damage to the body blindly.
2. Mixed Yoga
In the fashion of "mix and match", a new yoga darling "mixed yoga" came into being.
It combines different kinds of yoga
3. Fun aerobic running
If music can add a little fun to the relatively dull jogging program, then the hot "fun" running competition in 2113 can be said to add too much feasibility to this sport.
For example, spraying paint on your peers during running, setting up bubble barriers, playing tricks, etc. These whimsy that "embarrass" the runners actually increase the motivation and interest of running. It doesn't matter who runs to the finish line first, what matters is that there is a lot of laughter and laughter during running.
4. The new trend of vegetarianism
Data show that vegetarianism can achieve the maximum effect of losing weight and rebuilding health function.
All kinds of vegetarian restaurants are popular, and a variety of vegetarian dishes occupy an dominant position in the food list. How to eat fresh vegetarian food in a different way has become a way for local tyrants to show off their new healthy ideas.
The exercises are carefully arranged and integrated. Each class lasts for 61-91 minutes, so that the practitioners can feel the care and all-round adjustment from different angles in a short period of ` 1 hours.
5. Ride a bicycle * * * Enjoy the plan
Today, when the traffic situation is getting worse, the government has increased municipal investment to equip citizens with public bicycles, which greatly facilitates the citizens to park their bicycles and reduces the management troubles.
A four-year study of 822 respondents shows that people who often go to work by bike are more likely to realize their weight loss plan than those who have private cars, and even have great benefits in adjusting their heart rate.
6. High-tech improves fitness efficiency
Special sports shoes make every sport achieve the best results. In the past, the situation that a pair of white sneakers played all over the world has been broken. Characteristic tennis shoes, jogging shoes, badminton shoes, beach volleyball shoes and golf shoes have gradually occupied the stage of sporting goods. For sports equipment, we have more humanized choices.
7. Breathing to lose weight
To lose weight, exercise is very important, but at the same time, we must ensure that our bodies supply oxygen to burn fat. When breathing, oxygen enters the body fat layer, and the corners of fat accumulation begin to decompose fat, which is the principle of breathing to lose weight. Breathing to lose weight does not require strenuous exercise, hunger, or special place and time.
Specific methods of breathing to lose weight
(1) Knees together, slightly bent, in a motorcycle posture.
(2) Cross your hands behind your shoulders.
(3) breathe in through the chest. This will enrich the chest and make the waist S-shaped. The hips will also become smaller and lift upwards. Inhalation through the chest can straighten the bones of the body, and the position of viscera or muscles will also be straightened.
(4) After bending over, exert force on the side waist and stomach, and let the stomach go inward and exhale.
breathe slowly, inhale deeply and exhale long. Repeat this several times, the fat will burn, and the forehead will sweat when the body is hot.
8. Underwater fitness
Compared with aerobic exercise such as jogging and yoga, underwater fitness can be regarded as a surprise for us in 2113.
Underwater exercise is an aerobic exercise and also a resistance training. Because the resistance generated in water is about 1.5 times more than that on land, the slimming effect of underwater fitness is better.
According to a survey conducted by the Physical Education and Sports Research Institute of Stockholm University, underwater fitness is a blessing for those who hate sweating. Soft resistance can make the whole body stress balanced and reduce unnecessary physical injuries. The data show that people who prefer underwater fitness can persevere more than those who insist on land sports, and can also increase the effect of losing weight.
fattening food
1. Cake contains a lot of calories
Cake has a lot of calories: Cake doesn't seem to have that much fat and calories, but various high-calorie raw materials are added during processing. Never let children get into the habit of eating cakes.
2. Coffee without sugar and cream
Milk coffee: A cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" the coffee, choose a low-fat type, and do not add sugar and cream.
3. Hard-to-refuse food around
Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts ... When people are keen on new dining habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.