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weight loss project plan
The weight loss project plan is divided into: daily fixed habit formation, monthly fixed habit formation, emotional problems, persistence theory, extreme weight loss by losing 20 pounds in one month (high intensity, low diet, not recommended), how to break through the plateau, and step forward Open your legs, keep your mouth shut, and let's take a look.
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weight loss project plan
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
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Practical Methodology for Weight Loss
Develop a daily habit
Weigh yourself on an empty stomach before going to bed and in the morning. If the difference is 0.8-1.6 pounds, your metabolism is fast.
Start at 6-7 a.m., rest at 10 p.m., take a 1-hour lunch break at noon
Don’t eat any snacks from 5 to 6 o’clock every day, and only eat light meals at night
Adhere to a low-carb and high-protein diet, but do not cut off carbs. You will feel depressed, your aunt will run away, and you will have no energy or energy. Choose whole grains and whole grains to eat.
Keep healthy eating records and summaries in Huawei every day
Try to limit the number of dinner parties to less than once a week. If you eat too much at lunch, only eat fruits and vegetables in the evening.
Suggest a system for daily exercise
Make sure you can exercise every morning, adopt a sports-oriented lifestyle, get up early and jog for 1 hour, about 5-6 kilometers, listen to a book, and develop a habit. And send it out in the morning.
Develop monthly habits
Take changes comparison videos and photos
front, side, back
Need to buy a selfie stick
I took a picture in front of the big mirror in the gym and saw my belly.
Measure your waist, bust, and hips
emotional problems
Weight loss is a pyramid: the bottom level is emotion, the middle level is diet, and the top level is exercise.
stick to theory
Lifestyle fat loss
Integrate weight loss habits into your daily life, slowly find, adapt, and summarize, and finally have a healthy lifestyle that suits you.
environmental theory
Integrate and break through
replacement theory
Beverages - switch to sugar-free ones
Boiled water is monotonous - prepare various healthy drinks at home: Qi and blood tea, dampness-removing tea, immunity-boosting tea, flower and fruit tea
Milk Tea - Make your own flavored milk tea at home using New Zealand black tea, no sugar added
Love to eat food from outside - innovate on your own, find tutorials to study, and improve it into low-fat, low-carbon and light food that you like
permanence
It’s okay to indulge once or twice a month, but you must be disciplined on weekdays
Lose 20 pounds in one month for ultimate weight loss (high intensity, low diet, not recommended)
diet
The total daily calories should not exceed 800KCAL
Breakfast: high-quality protein, a small amount of carbohydrates
Lunch: vegetables, moderate amount of meat, a small amount of carbohydrates, mainly fat and vitamins
Dinner: Cut off carbs, eat a small amount of high protein, vitamins, vegetables, no fruit
Eat fruit between meals and refuse to eat after 6 o'clock
Adjust diet structure, less carbohydrates, higher protein
Don’t eat out, control the calories at each meal
Starving the bird's stomach is the first step to weight management
Try to use olive oil and flaxseed oil at home, which can be used with steaming and cooking.
Never snack
No less than 2000-2500CC moisture every day
sports
Run 8KM every day
Daily: skipping rope 1000-2000
sleep
Go to bed at 6 a.m. and go to bed at 10 p.m.
90% of fat is burned and metabolized while we sleep. Metabolizing 1 gram of fat requires 3.7 grams of water.
subtopic
Create a good sleeping environment
In a quiet and comfortable environment, you can read a book for 20 minutes to restore your peace of mind.
Timed meditation music to aid sleep
Aromatherapy with essential oils to aid sleep
mentality
Sunshine, positivity, positivity, gratitude
emotionally stable
Give more, worry less
Develop other habits
Soak your feet in hot water at night, the time should be controlled to 30 minutes; it can be arranged between 8 and 9 o'clock
Moxibustion from time to time every week
Increase body heat energy and accelerate metabolism
Say no to cold drinks, say no to spicy, greasy, high-salt, high-sugar and high-carbohydrate water.
How to break through the plateau period
Control how full you are with every meal
Have a cheat meal once a week, at noon
project management
Project team building
customer relationship management
Eat carbohydrates in the morning, and eat more protein foods at noon. Instead of eating fruits in the evening, you can eat vegetables and high protein. Eat snacks in the morning and afternoon, and strictly control them.
Eating order: Eat vegetables first - then meat - lastly carbohydrates, chew slowly
Adhere to 16-8 light fasting, 16 hours of fasting, and eat 3 meals in 8 hours; it can be 9-17 o'clock; it can be 10-18 o'clock, drink water when you are hungry in the remaining 16 hours, I can arrange it at 8:30 -17:00
A cup of coffee before exercise, or a cup of coffee when you wake up early, to increase metabolism
Create an appropriate thermal gap
Be sure to go to bed before 11pm
Drink enough 2000CC water every day to improve basal metabolism
After meals, stand against a wall for 30 minutes or take a walk for 30 minutes
Be sure to stretch and relax your muscles after exercise
If you fall asleep with hunger, you will definitely lose weight
You must live a regular life, follow the planned plan, and proceed in a rhythm
open your legs
Exercise at least three times a week, preferably no less than 30 minutes a day
Make friends with people who love sports
Enjoy the joy brought by sports
Aerobic fat burning, anaerobic strength and core training: Pamela, Liu Genghong, etc.·
Aerobic: running, rope skipping, weight-loss exercises, jumping jacks series of exercises
Anaerobic: yoga, Pilates, equipment
Do 300-600 skipping aerobics on an empty stomach. Get up from 6 o'clock tomorrow and exercise until 8 o'clock. Eat at 8 o'clock. Exercise again in the morning and do aerobics in the evening.
Keep your mouth shut
Eat light meals to maintain a caloric deficit
Persist for 3-6 months and become your own warrior
Be good at summarizing after overeating
Cut out snacks, especially junk food
Refuse foods that are high in oil, sugar, calories, salt, and have a heavy taste. These foods will cause the body to store water and lose weight.
human Resources
Equipment resources
Material resources
Service resources
Every meal is 7 cents full
Plan: Breakfast before 8:00; Lunch at 12:00; Dinner at 5-6:00, only drink water without eating; drink little or no water for 3 hours before going to bed at 10:00. That is to say, start drinking a small amount of water at 8 o'clock, and arrange 2000CC drinking water before 8 o'clock.