One month weight loss plan for girls

In fact, every person who wants to lose weight should make a relevant weight loss plan before losing weight, so that they can effectively implement it and stick to it for a long time. By making a weight loss plan, you can effectively remind yourself of your weight loss goals. Weight loss plans generally have periodic goals of one month or one week. A good weight loss plan can make the weight loss effect more obvious, so what are the standards for a one-month weight loss plan for girls?

One month weight loss plan

Week 1

When you start to lose weight, the first thing you need to do is to improve your daily diet, especially for girls who like spicy and salty foods. If you want to lose weight, you must give up greasy, high-calorie and spicy foods and try to eat light foods. Recommended foods include: steamed eggs, kelp soup, blanched vegetables, soy milk, and whole wheat bread.

For breakfast, you can have a cup of soy milk or milk with a little whole-wheat bread, or a small steamed bun with whole grains, and eat until you are full. Do not eat other food before lunch. You can drink warm water and lemon water at any time to replenish water. For lunch, have a steamed egg with boiled vegetables and wheat bread. For dinner, have vegetarian kelp soup and vegetables. The variety of vegetables can be changed at will, and try to choose those rich in chlorophyll and fiber.

Week 2

After the first week of detoxification and bowel cleansing, you will find that your body is much more relaxed. After the frequency of bowel movements gradually returns to normal, you should start supplementing nutrition in the second week. Therefore, you can eat some non-greasy meat foods this week. In addition to vegetables, you also need to eat some carrots and fruits that are richer in vitamins. However, starting from this week, the staple food needs to be completely replaced by these ingredients. Controlling hunger will become the key to success or failure.

You can have a boiled egg with lemon water for breakfast. Because it is low in calories, you may feel hungry at noon, so you need to prepare boiled chicken shreds for lunch. Boil the chicken in salt water and tear it into strips to eat. Eat it with blanched vegetables until you are 80% full. For dinner, make a vegetable and fruit stew with tomatoes, lettuce, apples and cooked carrots. Don't forget to drink warm water or lemon water at any time throughout the day.

Week 3

If you can stick to the plan for half a month, you are halfway to success. Fat burning is slower in the first two weeks, so weight changes are smaller, but most people will feel more relaxed, and the most obvious effect is on the waist and abdomen. The third week is the most stringent heat control week, and dietary control will become very strict, but it is also the 7 days when weight loss is the fastest.

Recommended recipe: apple meal + lemonade + banana milk. Apples and bananas are the main ingredients this week. Apples can be eaten during staple food time, but bananas must be eaten after you are full. Milk is usually consumed at breakfast time. Lemon water or warm water should be consumed at least 8 cups a day. Greasy and meaty foods should not be eaten.

Week 4

It is finally the last week of the devilish weight loss plan. You can gradually start to resume your diet this week. Therefore, from the first day to the seventh day of the last week, the food intake should be in a step-by-step manner. You can add eggs and vegetables in the first three days, and then gradually add meat in the next two days, and then add staple foods in the last two days. Remember not to eat meat at the meal when you add the staple food.

After rapid weight loss, our bodies cannot keep up with the nutrients in them, so gradually increasing the variety and quantity of food is to allow the body to begin to adapt to the recovery diet while increasing nutrition. Eat until you are 60% full at each meal, and never resume your diet all at once. If you find that your weight has not reached your weight loss goal at the end of the week, you can repeat the first week's diet for another week. I believe the consolidation effect will be better.

Example:

Breakfast: After getting up, drink 1 cup of light salt water, then eat 1 egg and 1 bowl of porridge.

Lunch: 1 bowl of vegetable soup + 1 bowl of rice + 1 fish. If you feel hungry in the afternoon, you can eat an orange or drink a glass of juice.

Dinner: 1 bowl of rice + 1 plate of vegetarian dish. Eat another orange after 1 hour.

One month weight loss plan sharing:

Detailed plan:

Weight loss plan goal setting

1. Reduce body weight by 20%;

2. Lose 0.5 to 1.5 kg per week;

3. Reduce your intake by 500 calories a day;

Day 1: Record all your food intake for the day to understand your eating habits and the total calories you consume in a day.

Day 2: Follow the content recorded on the first day, minus 500 calories of food from the total calories. But it should not be less than 1000 calories. And write down a meal plan for the week.

Day 4: Start exercising for at least 30 minutes every day. If you don’t have enough time, you can do it in parts, or start by increasing the amount of walking or brisk walking.

Day 6: Review your diet plan for the week and continue if it's going well. If the difference is too big, re-planning is needed.

Day 9: According to the plan, the body should gradually adapt to the low-calorie diet. Develop a good habit of eating breakfast and give up snacks and midnight snacks. If you feel hungry during this period, you can replace it with low-calorie fruits and low-sugar jelly.

Day 11: Appropriately increase the diversity of exercise. You can plan to go hiking or walking in the suburbs and maintain 1-2 hours of exercise.

Suggestion: Eat some fruit before exercise to maintain your physical strength, drink plenty of water after exercise, and eat some protein foods in moderation to increase muscle mass.

Day 14: Review the two-week diet plan. It would be great if the daily calorie intake can be controlled within 1200 calories. On the fourteenth day, you can plan your diet for the next week. Start by paying attention to whether your nutritional intake is balanced. Increase the amount of vegetables every day, fruits to about the size of two fists, starch to about 1.5 bowls, and protein to about the size of two palms.

Day 17: It is very important to strengthen exercises in areas where body fat is accumulated, especially in the lower body.

Day 19: After maintaining the weight loss plan for 19 days, your body will now be healthier and lighter. You can choose a day without work pressure, eat simple light meals, and control the calorie content to around 500 calories.

Suggestion: You can use 100CC+100CC of water and a hint of honey to brew it on this day.

Day 21: Review your diet for the past three weeks and plan your diet for the fourth week. Get used to a diversified diet, eat different foods, and do 1-2 light meals to lose weight.

Day 23: Increase your weight training and try doing 15-30 sit-ups every day. Increase protein intake after exercise.

Tip: Don’t think that you will gain weight by eating after exercise. After a period of weight loss, your muscle mass will decrease, which will lower your body’s basal metabolism and cause the weight loss effect to stagnate.

Day 26: Proper bathing and massage can help to reduce the accumulation of lactic acid after exercise. It can also improve the body's circulation and prevent edema and cellulite.

Day 28: Plan a general cleaning and use the time to get your whole body moving. You don’t have to turn on the air conditioner. The recent rise in temperature is conducive to the body’s sweating.

Tip: Rehydrate yourself while sweating, and remember that you are exercising to lose weight while doing housework.

Day 29: Strengthen abdominal massage and drink more water to make your body metabolism smoother. Don't maintain your eating habits, and replace your normal meals with light meals at home on weekends.

Day 30: The day to check the results. Have you achieved the effect you wanted? Remember to weigh yourself once a week to maintain your weight and avoid rebound.