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Boys summer vacation weight loss program

[Diet]:
1. Eat well for breakfast, eat well at lunch, eat less at dinner.
2. Replace staple foods with rough foods such as brown rice and whole wheat products.
3. The taste should be as light as possible, with less salt, soy sauce or ketchup.
4. Drink a bowl of soup or a cup of boiling water, then start with the food you like.
5. Choose more troublesome foods, such as eating chicken with bones better than chicken.
6. Food is chewed at least 10-20 times before swallowing.
7. After eating eight minutes, you will never reluctantly eat.
8. After eating something, brush your teeth or gargle immediately, eat more apples and drink more water.
9. Try to avoid snacks, especially while watching TV and eating snacks.
10. When you feel hungry, it is better to eat a little something than to starve.
[sports]:
1. In winter, you can run in the house, run in place, raise your legs in the same place, stand up, and leapfrog.
2. Hula hoops, sit-ups, and stand up.
3. Expand your chest, punch, take a deep breath, chat more, laugh.
4. If the weather is good, you can go out and walk around, jump rope, jog, play, ride a bicycle, swim.
Jog for 30 to 50 minutes.
Riding a bicycle for 1 hour to 75 minutes.
Walk for 1 hour ~ 1 hour and a half.
Swimming 30 to 40 minutes.
Play tennis for 45 minutes to 1 hour.
Jump rope 30~40 points.
5. Usually walk straight to the body, the steps are properly enlarged, the speed can be accelerated. When you are done, you have to sit up straight.

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