7 day emergency health weight loss method
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Many artistshopeto get in shape quickly before shooting commercials, promotional photos, or movies.They aim to achieve this inthe shortestamount oftime,using the fastest weight loss methods. Some friendswant toget in shape for wedding photos or important events where they will wear evening gowns.They strive to make their bodies look the best,becoming the center of attention under the spotlight. Everyone has their own"emergency moments,"and everyone has important occasions to attend.important occasions.Howcan you showcase your charm in the healthiest state?呢?It's time to sharethe "7-Day Emergency Healthy Weight Loss Plan"with everyone. No need to excessively restrain your appetite; just follow the plan to achieve a healthy body in "emergency moments."
★Gradual combination of fasting exercise before getting out of bed:Exercise first, then eat.This way, your stomach will have less burden, and you can burn off excess calories from the previous night, which is beneficial for a healthy body.
★Gradual exercise + evening stretching:As the days go by, the amount of exercise needs to be gradually increased and adjusted, and the types of exercises should be changed. Additionally, doing some relaxing stretches at night can improve sleep quality, which helps build and maintain muscle.
★Choose your favorite fruits and vegetables to mix:You don't have to rigidly follow my menu; you can mix and match. Otherwise, you might quickly feel "bored" and want to give up. So, it's important to continue happily!
★Nutritious and tasty fruit and vegetable juice ratio:Every day, use3 types of fruits + 1 type of vegetableto make delicious fruit and vegetable juice. The taste varies from person to person, so adjust according to your preference.
★Consume fruit and vegetable juice and fruits during the day:Try not to drink raw and cold fruit and vegetable juice or eat fruits during dinner to avoid making your body too cold. Besides, the intake during the day is already sufficient!
★Eat fruits before the main meal:This helps prevent easily digestible fruits from producing too much stomach acid, which can affect the digestion of the main meal. It also increases the feeling of fullness.
★Drink an appropriate amount of water:In addition to the water you drink when you wake up, you need to drink an additional2000 ~ 3000ml of water daily to replenish the water lost during exercise.
Fruits:Apples, kiwis, oranges, pineapples, papayas, bananas, dragon fruits
Vegetables:Cabbage, bok choy, choy sum, water spinach, cauliflower, carrots, sweet potato leaves, asparagus lettuce, cucumbers, loofah, Chinese cabbage, lettuce, kale
"Three parts exercise, seven parts diet,""In addition to the diet plan, exercise is also very important. Here is a 7-day training plan that combines both diet and exercise to help you succeed in losing weight.7-day training plan to help you succeed in losing weight.
Day 1
【Exercise】
Daytime: Brisk walking for 30 minutes
Light weight training for 30 minutes (shoulders, arms)
Evening: 20 minutes of walking + relaxation one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 6 nuts + 1 sweet potato + 1 tea egg
Lunch: 1 apple + 1 cup of soy milk + 1 serving of pan-fried beef +1 serving of blanched water spinach + 1 serving of blanched spinach + 1 steamed bun
Dinner: 1 serving of steamed fish fillet + 6 blanched shrimp + 1 serving of carrots +1 serving of boiled cauliflower
Note:In addition to pan-frying, you can also slice the beef and blanch it, then dip it in a light sauce. The principle is the same; adjust the cooking method according to your taste to enhance the enjoyment of eating while ensuring deliciousness.
Day 2
【Exercise】
Daytime: Running for 40 minutes
Light weight training for 30 minutes (chest, back)
Evening: 20 minutes of shuttlecock exercises + relaxation one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 1 boiled egg + 1 sweet potato
Lunch: 1 dragon fruit + 1 cup of soy milk + 1 boiled chicken leg +1 serving of blanched lettuce + 1 serving of blanched asparagus lettuce + half a bowl of brown rice
Dinner: 1 serving of grilled salmon + 1 serving of blanched fresh squid + 1 serving of boiled Chinese cabbage +1 serving of lettuce
Note:When blanching vegetables, you can use the seafood broth from blanching shrimp or squid. This way, the vegetables can absorb the fresh seafood flavor and taste delicious even without high-calorie sauces!
Day 3
【Exercise】
Daytime: Cycling for 40 minutes
Light weight training for 30 minutes (slipper exercises + core squat training)
Afternoon: 20 minutes of jumping rope + relaxation
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 2 slices of whole wheat toast with egg + 6 nuts
Lunch: 1 kiwi + 1 cup of soy milk + 1 serving of boiled chicken breast +1 serving of blanched sweet potato leaves + 1 serving of blanched choy sum
Dinner: 1 serving of steamed fish + 1 serving of cucumber + 1 serving of steamed loofah + 1 slice of pineapple
Note:If you feel too hungry, you can eat some whole wheat or multigrain toast or steamed buns. They are low in calories, provide a feeling of fullness, and are nutritious and healthy.
Day 4
【Exercise】
Fasting exercise upon waking: Cycling for 30 minutes
Daytime: Climbing stairs for 15 minutes + abdominal exercises for 15 minutes +
Slipper exercises for 10 minutes
Light weight training for 30 minutes (arms, shoulders)
Evening: 20 minutes of light dumbbell exercises + leg kicks one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 1 serving of steamed egg + 6 nuts + 1 sweet potato
Lunch: 1 cup of fruit vinegar + 1 serving of grilled salmon + 1 serving of blanched kale +1 serving of blanched cabbage + 1 steamed bun
Dinner: 1 guava + 1 serving of boiled chicken breast + 1 serving of blanched water spinach + 1serving of lettuce
Day 5
【Exercise】
Fasting exercise upon waking: Running for 30 minutes
Daytime: Cycling for 20 minutes + shuttlecock exercises for 20 minutes
Light weight training for 30 minutes (arms, shoulders)
Evening: Shuttlecock exercises + flexibility exercises one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 1 tea egg + 6 nuts + 1 steamed bun
Lunch: 1 dragon fruit + 1 serving of steamed cod + 1 serving of blanched lettuce + 1 serving of blanched asparagus lettuceDinner: 1 serving of blanched squid + 1 serving of boiled shrimp + 1 serving of boiled Chinese cabbage + 1 serving of lettuce
Dinner: 1 serving of blanched squid + 1 serving of boiled shrimp + 1 serving of boiled Chinese cabbage + 1 serving of lettuceDay 6
【Exercise】
Fasting exercise upon waking: Jogging for 30 minutes
Daytime: Cycling for 40 minutes + elliptical machine for 20 minutes
Light weight training for 10 minutes (chest, back)
Evening: Shuttlecock exercises + flexibility exercises one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 1 serving of steamed egg + 6 nuts + 1 sweet potato
Lunch: 1 banana + 1 cup of soy milk + 1 serving of steamed fish + 1 serving of beetroot +
1 serving of blanched asparagus lettuce + 1 potatoDinner: 1 serving of blanched squid + 1 serving of blanched lettuce + 1 serving of boiled Chinese cabbage
Dinner: 1 serving of blanched squid + 1 serving of blanched lettuce + 1 serving of boiled Chinese cabbage
Day 7
【Exercise】
Fasting exercise upon waking: Cycling for 30 minutes
Daytime: Elliptical machine for 40 minutes
Light weight training for 30 minutes (shuttlecock exercises + abdominal exercises)
Evening: Slipper exercises + relaxation recovery one hour after dinner or before showering
【Diet】
Upon waking: 300 ~ 500 ml of warm water
Breakfast: 1 cup of fruit and vegetable juice + 6 nuts + 1 boiled egg
Lunch: 1 dragon fruit + 1 cup of fruit vinegar + 1 serving of boiled chicken breast +1 serving of blanched choy sum + 1 serving of blanched asparagus lettuce
Dinner: 6 blanched shrimp + 1 serving of blanched cabbage + 1 serving of boiled Chinese cabbage
1. Do not skip any meals, go to bed early and wake up early, and maintain a regular routine. This helps your body function normally, speeds up metabolism, and makes it easier to lose weight.
2. Although fruits contain fructose, it can be consumed during daily activities and will not cause weight gain. Just avoid eating fruits at night or before bed, as it helps with smooth bowel movements and beauty.
3. The glass of warm water you drink upon waking is particularly important. It helps wake up your body, moisturizes organs that have rested overnight, aids digestion and excretion, and helps detoxify your body, making you truly "hydrated"!
4. Vegetables in each meal can be boiled and seasoned with natural spices or blanched in seafood broth to enhance the flavor.
5. Why drink fruit and vegetable juice for breakfast? Because it is rich in vitamins that provide the nutrients needed for the day, helps brain cells fight oxidation, and keeps the body functioning healthily. Its rich dietary fiber also helps cleanse the intestines daily.
6. Benefits of drinking soy milk: Besides the unsweetened soy milk sold in supermarkets, it is recommended to make your own soy milk. It is hygienic and clean, and the rich protein, unsaturated fatty acids, vitamins, etc., in soy milk help enhance physical fitness. It can also prevent hypertension, diabetes, stroke, cancer, and other diseases, making it nutritious, healthy, and not easy to gain weight.
Follow the7-day healthy weight loss plan,and you can achieve the goal of"reducing body fat and maintaining muscle."Even after the emergency 7-day battle period, you can maintain muscle mass to restore normal basal metabolism, preventing rapid weight gain after resuming normal eating.Having gained such a practical weight loss method, be sure to share it in your fitness circle with the hashtag#FatLossBattle and start moving!
【Interactive Topic】
Why do you want to lose weight?
*The above content is sourced from "Fitness Can Change Your Life"
