Summer vacation weight loss program

Big principle: Eat less, move more, drink more water! Eat less

Daily breakfast: half a grapefruit, a slice of toast, a cup of coffee or tea

Monday

: Integrated cold cuts, a glass of tomato, coffee or tea.

: Fish or shellfish, any kind, a salad, any kind of green vegetables or other vegetables can be added. A piece of toast, a cup of coffee or tea, grapefruit.

Tuesday

: Fruit salad, no matter how many kinds of fruit you add. A cup of coffee or tea.

: Boiled lean bacon or ham; tomatoes, cabbage, celery, olives, pumpkin, cucumber, longan, cabbage, etc.; a cup of coffee or tea.

Wednesday

: squid or other fish salad, add lemon juice or vinegar sauce; grapefruit or watermelon, or any kind of fruit; a cup of coffee or tea.

: Slice the braised lamb, all the fat and fat are cut off, without skin; cabbage, tomato, cucumber, celery salad; a cup of coffee or tea.

Thursday

: Two eggs, no matter how to cook; tomatoes with beans or slices; a slice of toast, a cup of coffee or tea.

: Braised, stewed or baked chicken, remove all visible fat or skin before eating; full of vegetables, green peppers, coffee or tea.

Friday

: Comprehensive cheese slices, vegetables, a slice of toast; a cup of coffee or tea.

: Fish or meat; integrated salad, any kind of vegetables can be added, a piece of toast; a cup of coffee or tea.

on Saturday

: A fruit salad, a cup of coffee or tea.

: Braised chicken or turkey; tomatoes, cabbage, grapefruit or fruit from the city; a cup of coffee or tea.

on Sunday

: cold or hot turkey or chicken; tomatoes, carrots, cabbage or broccoli; grapefruit or fruit from the city; a cup of coffee or tea.

: Boiled steak, all the fat to be removed, cabbage, cucumber, celery, tomatoes, salad; longan cabbage or olive sprouts; sliced ​​fruit; a cup of coffee or tea.

Note: 1. This menu is for two weeks. After two weeks, it will return to the normal diet. The average person can reduce the weight by seven to ten kilograms. The article you are browsing is organized.

2. This recipe is only for the reference of netizens. If you have obesity, you still have to follow the instructions of the doctor.

Precautions:
1. Fasting wine, sugar, beverages, ice cream, cakes, melon seeds, peanuts, etc.
Second, all rice food, vegetables, can not be fried with oil.
Three or three meals are fasted outside the menu.
Fourth, coffee can not be added sugar.
5. Do not drink milk.
6. Eggs, chicken, and fish can only be boiled, steamed, and marinated.
7. You can use coffee or boiled water instead of coffee.
Eight, eat up to three eggs a day.
9. Fruit and vegetable types can increase fruits with less sugar and less water, such as lotus, melon, pear, or kimchi, loofah, melon and bean sprouts, leeks, eggplant and other vegetables.

Hyperactivity: more walking, exercise, gymnastics.

Jumping rope for 30 minutes before going to bed

As long as there is sweating, more than 30 minutes will help burn fat!

Thin stomach and lower abdomen, introduce two simple weight loss exercises ̈

Body shaping

Action: Lie on your back on the bed, lift your feet together and slowly lift them down to 90 degrees with your body. Stop at 30 cm from the bed and wait for 1 minute and do 10 times. At least twice a day!

PS: The time to stop at the beginning is about 15-30 seconds, and the time is gradually extended to 2 minutes.

Effect: The knees can be made smaller, the hips are raised, the waist becomes firm, and the lower abdomen and stomach are disappeared.

Body sculpting

Action: The body is lying on the bed, the knees are slightly bent, and the hands are holding their heads. The body is slowly lifted off the bed surface, and the abdomen is exhaled. When it reaches the highest point, it stops for about 10 seconds. Then slowly level the body and continue to move, doing 20 times. At least three times a day!

Effect: This group of exercises can strengthen the waist and eliminate the belly fat, and achieve the effect of weight loss and bodybuilding.

Drink plenty of water: Drinking 8 cups of 8 ounces of water a day is a standard rule, but you may need more, especially when you are exercising.

Weight loss is most likely to affect the basal metabolic status by using the wrong method. Therefore, it is necessary to give the doctor and nutritionist a complete weight loss plan before it affects the health condition. Because the wrong method makes the weight increase repeatedly, the metabolism is getting worse and worse, there is no shortcut to lose weight, only the proper reduction of heat, increase the amount of aerobic exercise!