Spring weight loss program

If you want to lose weight in the spring with results, you can't just talk about it, you need a well thought out weight loss plan to implement. So how should a spring weight loss plan be developed? What kind of spring weight loss plan is appropriate?

Spring weight loss goal plan

The spring weight loss goal plan includes planning the goal of weight loss, what method to use to lose weight, where to lose weight and so on.

Determine whether you need to lose weight

There are many girls with normal weight actually do not need to lose weight at all, but in order to be more bone-shaped and weight loss. In fact, weight loss also needs to be combined with their actual situation to decide whether they need to carry out, because everyone's weight, body type is different, the degree of obesity is also different. You can calculate your ideal weight according to the following formula Ideal weight for men = 50 kg + [2.3 kg x (height cm - 152)]/2.54 Ideal weight for women = 45.5 kg + [2.3 kg x (height cm - 152)]/2.54 In this formula, there is a fluctuation of 2% up and down is also considered the ideal weight, if the girls' weight is in this ideal weight range, it is best not to deliberately go on a diet to avoid losing weight instead of harming health. But if you exceed this range to 10%, then it is necessary to lose weight, not to reduce will also be detrimental to health.

Plan to focus on which part to lose

Some weight loss methods are aimed at parts of the body, so before you lose weight, you should plan to focus on which part of the body to lose weight, as long as the weight loss parts or the whole to reduce, to determine the good and then to choose a weight loss method.

Plan your weight loss goals

Before you lose weight, you need to plan how much weight you want to lose this time, and plan what kind of weight you want to achieve. This is so that in the weight loss process to clearly know their weight loss progress, when you can end the weight loss.

Plan what weight loss method to use

You can combine those plans above to determine and plan which weight loss method to use when losing weight. And also plan how this weight loss method is going to be carried out. If you use exercise to lose weight, you need to plan what exercise to do, when to do it, how long to do it, etc.

Implementation plan for spring weight loss

The execution plan for spring weight loss is to plan how to execute this weight loss. Generally, a healthy way to lose weight is through a combination of diet and exercise to achieve weight loss, so the execution plan for spring weight loss is best to plan how these two aspects are going to be executed.

Spring weight loss diet plan

The development of the diet plan is to plan the daily caloric intake range from the overall, like if the daily plan is good diet food intake of calories can not exceed 2000 calories, then you need to match the food so that the total calories do not exceed 2000 calories, calories can be distributed according to three meals a day 3:4:3 or 4:4:2. And with food is also need to plan what food to choose. The general daily intake of nutrients includes carbohydrates, fats, protein, vitamins, water and minerals. Carbohydrates, fats and proteins are the three main functional nutrients, which are the most needed nutrients for the body. All three should be balanced, otherwise it will lead to obesity or malnutrition. 1, less than 300g of soy products per day. 2, three meals a day in the choice of a meal to drink porridge. Drinking porridge can not only fill up the stomach, and only 1/3 of the calories of rice. 3, the daily diet with coarse grains, especially oats can eat. The fiber in coarse grains can accelerate intestinal peristalsis, help defecate and discharge toxins. 4, eat about 100g of beef and lamb or skinless muscle every day. 5, each meal with a bowl of boiled green vegetables. 6、Eat 1-2 low-calorie fruits every day. 7、Drink 5-6 glasses of water every day, preferably about 2000ml.

Spring weight loss exercise plan

Exercise plan is different from person to person, to see what exercise is suitable for their actual situation before making. In the spring weight loss exercise plan, we should pay attention to ensure that aerobic exercise 30-60 minutes a day, and then with appropriate strength training. We all know that the combination of aerobic and anaerobic exercise has the best weight loss effect, such as 20 minutes of daily strength training + yoga 3 minutes, aerobic exercise can also be cycling, rope skipping, walking, brisk walking, jogging, etc. And because everyone's exercise habits are different, so you can plan your exercise according to your knee is in the morning, evening or night.

Spring weight loss full day plan

6:45 AM Do 2 minutes of high knees, sit-ups or push-ups before you get up. Drink a glass of warm water after getting up. Then you can do a morning run or other morning exercise that will speed up your heart rate and metabolism, again with a fat-burning effect. 7:30 AM For breakfast, you can have an egg + a slice of whole wheat bread + milk. Breakfast can be a hearty meal, the body that has not eaten for several hours urgently needs to replenish energy. And a good breakfast will prevent more calories from being consumed at lunch. 9:00 AM You can have a small cup of nonfat coffee or tea, preferably tea, which can reduce the intake of many calories and also help control the desire for sugar and balance blood sugar. 11:00 AM You can eat an apple, never replace fruit with juice, which has far more calories than fruit. 13:00 PM Time to eat lunch, lunch is best to include fish and vegetable salad, these foods can help increase satiety, and itself contains relatively low calories, can improve metabolism. 15:00 PM Drink a cup of green tea, green tea catechins have antioxidants, improve metabolism and other effects, can be achieved by reducing the accumulation of fat cells and weight loss effect. 16:00 PM This time can do some exercises, such as jogging, yoga, brisk walking, etc. The calories consumed at this time are from fat, which can play a role in fat burning. 19:00 pm Dinner time. If the calorie intake throughout the day is relatively small, you can eat a hearty meal at dinner. But control the calorie intake of the day not more than the calories consumed. 20:30 p.m. Try not to eat after 8 p.m. to avoid fat accumulation in the body due to eating.