减肥计划表格详细？英文双语对照

目前可以这样安排饮食和运动：

1)早上运动

如果习惯早起，可以在早上运动。但要注意的是，饱腹时运动对肠胃不好，不宜吃饱早餐就马上运动;另外，早上刚起来时血糖较低，运动前需要先补充一些能量。因此，早起后先喝一杯蜂蜜水或者一片面包，再去运动比较好。运动后1~1.5小时，再吃早餐。如果时间比较紧，可以在运动结束的半小时后，吃少量早餐。同时，上午加餐的时间可以提前一些、数量增加一些。

另外，需要注意的是，现在早上温度比较低，不宜在很早的时候进行室外运动;早上受血糖、气温等影响，要注意热身，防止运动损伤，同时也要注意保持一定的强度，达到中等强度的运动(微喘，但还能比较顺利的说话)30分钟以上，才能达到比较好的减肥效果。

2)中午运动

中午是不太推荐的运动时间段。因为这时运动容易影响到正常的中餐，而中餐对于减肥来说是至关重要的。

如果其他时段不好安排运动的话，可以这样安排中午的饮食和运动：上下午的两次加餐增加分量，相反，午餐减少分量，以清淡的饮食为主。午餐和运动的时间依然尽量遵守“正餐至少2小时后再运动，运动后1小时后再补充较多的能量”的原则。

3)晚上运动

晚上是最能灵活安排的时段。如果可以在傍晚6：00左右吃饭，晚上8：30左右运动是最好的选择。太晚则易影响睡眠。

如果需要在晚上7～8点运动，则可以把一些晚餐的分量转移到下午的加餐(或在运动前2小时吃晚餐)，运动结束1小时后也可再补充一些水果、蔬菜、豆制品、稀粥等，避免晚上饥饿。尽量不在晚上运动后大吃，这样不仅让肠胃负担过重，也会影响减肥。

总之，结合自己的时间分配来安排饮食和运动的时间，记住这个原则就可以了：运动前后都不宜大吃大喝，且正餐2小时后运动更好;运动后可以补充一些能量，但大量补充需要1小时后(也不宜大吃)，这样的安排比较利于减肥。

超实用饮食减肥计划，一个月瘦下来。

1、第一周：戒油戒荤戒辛辣

第一周是需要清理肠毒改善口味的一周，在这段时间里要戒除油腻、高热和辛辣重口味的食物，因此尽量所有的菜肴都选择清蒸、水煮的烹饪方式，荤腥类的食物在这一周内禁止食用，但是你可以吃鸡蛋来补充动物蛋白。喜欢又辣又咸的重口味食物的女生，这一周要避免吃这些食物，尽量清淡为好。

推荐：水蒸蛋、海带汤、烫青菜、豆浆牛奶、全麦包

早餐可以一杯豆浆或牛奶搭配少许全麦包，也可以是粗粮小馒头，吃到6分饱就可以了。在中餐开始之前不要吃其他食物，温开水和柠檬水可以随时饮用补充水分。中餐一个水蒸蛋搭配烫青菜和麦包，晚餐则是素的海带汤和青菜，蔬菜的品种可以随意换，尽量选择叶绿素和纤维质丰富的为最佳。

2、第二周：均衡营养促代谢

通过第一周的排毒清肠，你会发现自己身体轻松了许多，排便次数逐渐正常后第二周要开始补充营养。因此这一周可以吃一些不油腻的荤类食物，同时除了青菜，你还需要吃一些维生素更丰富的胡萝卜和水果，但是从这一周开始主食就需要被这些食材完全取代了，控制饥饿感将成为成败关键。

推荐：水煮鸡丝、蔬果杂烩、烫青菜、水煮蛋

早餐可以吃一个水煮蛋搭配柠檬水，因为热量低所以可能在中午你会感觉比较饥饿，所以中餐需要准备水煮鸡丝，把鸡肉用盐水煮熟后撕成条食用，搭配烫青菜吃到7分饱即可；晚餐用番茄、生菜、苹果和煮熟的胡萝卜做成蔬果杂烩，不要加炼乳和沙拉酱，原味直接食用即可。全天不要忘记随时饮用温水或柠檬水哦，坚持一周体重可以减少5-7斤。

3、第三周：控热燃脂加速瘦

通过半个月的魔鬼瘦身计划，如果你还能坚持表示你已经成功了一半。前两周的燃脂比较慢，因此体重变化也比较小，但大部分人会有身体变轻松的状况，而腰腹部的瘦身情况最明显。第三周就是最严格的控热周，对饮食的控制会变得很严格，但也是体重下降最快的7天。

推荐：苹果餐+柠檬水+香蕉牛奶

苹果和香蕉这两种水果是这周的主打食材，苹果可以在主食时间吃，但香蕉一定要在饱腹之后才可以食用。牛奶一般放在早餐时间食用，柠檬水或温开水要坚持每天至少8杯，不能吃主食、油腻食物和荤类食物，可以在中餐时间吃一些烫青菜但不可以加油。如果你能坚持7天结束，体重可以再次下降8-10斤。

4、第四周：巩固代谢成功瘦身

魔鬼一般的第三周结束之后，迎来了最后一周的减肥计划。这一周要逐渐开始恢复饮食，因此从最后一周的第一天到第七天，饮食量要呈现阶梯状。前三天可以加入鸡蛋和蔬菜，后两天再逐渐添加荤类食物，到了最后两天再加入主食，记得加入主食的那一餐不要再吃荤类食物。

推荐食谱：水煮蛋、烫青菜、水煮鸡丝、全麦包

同样是前两周的主打食物，但在最后一周需要有层次的递进增加。在经历了控热周之后，体重开始急剧下降但体内的营养物质也出现缺少空洞。逐步增加饮食的品种和量，是为了让身体开始适应恢复的饮食同时增加营养。每一餐吃到6分饱即可，千万不要一口气恢复饮食，如果这一周结束发现自己体重还没有达到瘦身目标，可以再用第一周的饮食重复一周，相信巩固效果会更好。

详细计划：

减肥计划目标设定

1、减轻体重的20%；

2、每周减重0.5至1.5公斤；

3、一天减少摄取500大卡；

第1天：记录下自己一天的所有饮食，了解自己的饮食习惯和一天摄取的总热量。

第2天：按照第一天记录的内容，在总热量上减去500卡热量的食物。但最少不能低于1000卡。并写下一周的饮食计划。

第4天：开始每天至少持续30分钟以上的运动量，如果时间不足可以分开做，也可以从增加走路量或者快走开始。

第6天：对自己一周的饮食计划进行核对，如果不错就继续进行。如果相差太多就需要重新规划。

第9天：按照计划身体应该逐渐的适应低热量饮食了，养成吃早餐的好一贯并且戒掉零食和宵夜。如果期间有饥饿感可以用低热量的水果和低糖果冻取代。

第11天：适当的增加运动的多元性，可以计划登山或郊外行走，维持1-2小时的运动量。

建议：运动前可以吃点水果维持体力，运动后多喝水，可以适量吃点蛋白质的食物来增加肌肉量。

第14天：回顾两周的饮食计划，如果每天的热量摄取都能够控制在1200卡内就非常不错啦。第十四天就可以对下一周的饮食进行计划。开始要注意自己的营养摄取是否均衡。每日增加蔬菜量，水果约为两个拳头大小，淀粉类约1.5碗，蛋白质类约为两个巴掌心大。

第17天：加强身体脂肪堆积处的运动，尤其是下半身的运动非常重要。

第19天：维持19天的减重计划后，现在的身体会更健康轻盈，你可以选择一天没有工作压力的日子，让自己吃简单的轻食，热量控制在500卡左右。

建议：这一天可以用了个100CC+100CC的水与淡淡的蜜糖冲泡。

第21日：将三周的饮食情况进行小小的回顾，计划第四周的饮食内容。习惯饮食的多元化，吃不同的食物，同时进行1-2次轻食减重法。

第23天：运动上加强重量训练，可以尝试每天做15-30个仰卧起坐。运动后加强蛋白质的摄取。

提示：不要以为运动后吃东西会胖，这个时候经过一段时间的减重，你的肌肉量会减少，反而会降低身体的基础代谢，造成减肥效果停滞。

第26天：适当的加入泡澡和按摩可以让运动后的乳酸堆积小时，同时可以让身体循环变好，不易有水肿和橘皮组织的产生。

第28天：安排一次大扫除，利用大扫除的时间让全身都动起来。可以不要开空调哦，最近上升的温度有利于身体排汗。

提示：流汗的同时要补充水分，同时记得一边做家事就是一边在运动减肥中。

第29天：加强腹部按摩，多喝水，让自己的身体代谢更顺畅。切忌保持饮食习惯，双休日在家就用轻食取代平常饮食。

第30天：验收成果的日子，有没有达到你要的效果吗？要谨记一周称一次体重哦，维持才不会反弹。

Can plan food and campaign so at present:

1) moves in the morning

If the habit rises early, can move in the morning. But those who want an attention is, the motion when full abdomen is bad to intestines and stomach, unfavorable and satiate breakfast moves immediately; is additional, the blood sugar when just rising in the morning is inferior, the need before motion complements first a few energy. Accordingly, water of a cup of honey is drunk first after rising early or a biscuit, it is better to go moving again. Hour of the 1~1.5 after motion, have breakfast again. If time is closer, after half hours when can end in motion, eat a few breakfast. In the meantime, the time that increases eat in the morning can shift to an earlier date a few, the amount increases a few.

Additional, those who need an attention is, temperature is lower in the morning now, unfavorable in early when undertake; of the motion outdoor suffers the effect such as blood sugar, air temperature in the morning, want to notice warm up, avoid athletic loss, also want to notice to retain particular strength at the same time, the exercise that achieves moderate strength (small asthma, but still can compare great conversation) 30 minutes of above, ability achieves better result reducing weight.

2) moves midday

Midday is not quite commendatory athletic time paragraph. Because move to affect normal Chinese meal easily at this moment, and Chinese meal to reducing weight for it is crucial.

If other period of time is bad to plan campaign, can plan the food midday and campaign so: Add eat twice of fluctuation midday to add weight, contrary, lunch reduces weight, give priority to with delicate food. The time of lunch and motion still is abided by as far as possible " prandial move again after at least 2 hours, athletic hind complements again after 1 hour more energy " principle.

3) moves in the evening

Night is the period of time that can arrange neatly most. If can be in towards evening 6: 00 the left and right sides has a meal, in the evening 8: 30 or so motion is best choice. Affect Morpheus easily too late.

If need in the late evening 7 ～ moved at 8 o'clock, can shift the weight of a few dinner to afternoon add meat (or dinner) eats in before motion 2 hours, a few fruits, vegetable, bean products, gruel also can complement to wait again after motion ends 1 hour, avoid to starve in the evening. The engorge after moving in the late evening as far as possible, make burden of intestines and stomach overweight not only so, also can affect reduce weight.

Anyhow, the time that links oneself allots the time that will plan food and campaign, remember this principle is OK: Athletic around is unfavorable belly-worship, and prandial a few energy can complement after better; moving after 2 hours, but after a large number of complement need 1 hour () of unfavorable also engorge, such arrangement compares profit at reducing weight.

Exceed practical diet plan reducing weight, a month is thin come down.

1, a week: Give up of meat or fish of drop oily drop is acrimony

a week is to need to clear a week that alvine poison improves taste, the food that fat, high fever mixes give up to weigh taste tartly wants in this paragraph of time, accordingly as far as possible all dish choose to steam, the cooking kind that water cooks, meat or fish kind food prohibits inside this a week edible, but you can eat an egg to complement animal albumen. Like hot weigh taste alimental schoolgirl all again, this a week should avoid to eat these food, as far as possible delicate had better.

Recommend: Milk of soup of water steam egg, kelp, very hot green vegetables, soya-bean milk, whole wheat is wrapped

Breakfast is OK bag of whole wheat of a cup of soya-bean milk or milk collocation a few, also can be small steamed bread of coarse food grain, eat full OK. Do not eat other food before Chinese meal begins, warm boiled water and lemonade are OK at any time drinkable and compensatory moisture. Very hot green vegetables of collocation of egg of steam of a water and wheat include Chinese food, dinner is the kelp soup of element and green vegetables, vegetable breed can be changed at will, choose what chlorophyll and fiber abound character to be as far as possible optimal.

2, the 2nd week: Balanced nutrition hurried metabolizes

The bowel of the Qing Dynasty that discharge poison that passes a week, you can discover him body is light a lot of, defecate frequency gradually normal hind should begin compensatory nutrition the 2nd week. Accordingly this a week can have a few not oily meat or fish kind food, at the same time besides green vegetables, you still need to eat the carrot with a few richer vitamins and fruit, but begin staple food to need the material that be fed by these to be replaced completely from this a week, control starves feeling general becomes key of success or failure.

Recommend: Water boils hash of gallinaceous silk, vegetables and fruits, very hot green vegetables, boiled eggs

Breakfast can take lemonade of collocation of a boiled eggs, because quantity of heat is low so likelihood you can feel at noon to starve quite, so Chinese meal needs to prepare water to boil gallinaceous silk, an edible is ripped after thoroughlying cook chicken with brine, tie-in very hot green vegetables eats full can; Dinner uses tomato, lettuce, apple and the mixture of vegetables and fruits of carrot make it that thoroughly cook, do not add condensed milk and salad sauce, raw ingredient is direct edible can. Round-the-clock do not forget at any time drinkable Wen Shui or lemonade oh, hold to a week weight to be able to reduce 5-7 jin.

3, the 3rd week: Accuse heat to light fat to quicken thin

Through the devil of half month thin body plans, if you are returned,can insist to state you had succeeded half. Before two weeks light fat slower, weight change is accordingly less also, but the state that major person can have the body to become relaxed, and the thin body case of lumbar abdomen is the clearest. The 3rd week is the firmest week accusing heat, the control to food can become very strict, but also be weight drops 7 days the fastest.

Recommend: Malic eat + lemonade + banana milk

Apple and banana these two kinds of fruits are this of week advocate dozen feed capable person, the apple can eat in staple food time, but banana must be after full abdomen ability is OK edible. Milk is put in breakfast time edible commonly, lemonade or warm boiled water should hold to everyday at least 8 cups, cannot have staple food, fat food and meat or fish kind food, a few very hot green vegetables can eat in Chinese meal time but can not cheer. If you can insist 7 days to end, weight can drop again 8-10 jin.

4, all around: Consolidate metabolization succeeds thin body

After the 3rd week of end with general devil, welcomed last weeks plan reducing weight. This a week should begin to resume food and drink gradually, arrive the 7th day from the first day last weeks accordingly, drink appetite should present state of a flight of stairs. Before 3 days can join egg and vegetable, hind two days add meat or fish gradually again kind food, arrived finally staple food of two days of rejoin, that meal that writes down so that join staple food does not have meat or fish again kind food.

Recommend recipe: Silk of the chicken of boiled eggs, very hot green vegetables, water that boil, whole wheat is wrapped

It is likewise before two weeks advocate make food, but go forward one by one in what last a week needs to have arrangement increase. After experiencing week accusing heat, weight begins to drop quickly but the nutrient material inside body also appears lack empty. The breed of step up food and quantity, it is to let the body begin to get used to resumptive food and drink to increase nutrition at the same time. Each meal has full can, must not resume food and drink at a heat, if this a week writtens guarantee hairdo shows him,weight has not achieved thin body goal, can the food of a week repeats reoccupy a week, it is better to believe to consolidate the effect is met.

Detailed plan:

Objective setting of plan reducing weight

1, 20% what reduce weight;

2, decrease every week heavy 0.5 reach 1.5 kilograms;

3, one day decreases absorb 500 kilocalorie;

The 1st day: Record all food that leave oneself one day, the food that knows oneself is used to the total quantity of heat that absorbs with a day.

The 2nd day: According to the content of the first day of record, subtractive on total quantity of heat food of 500 calories of caloric. But least cannot under 1000 calories. Write down the dietary plan of a week.

The 4th day: Begin to last 30 minutes at least everyday the carry momentum of above, if time inadequacy can be done apart, OK also from increase to be measured on foot go away quickly perhaps only then.

The 6th day: To oneself the food of a week plans to undertake checking, if pretty good with respect to proceed. If differ too much plan afresh with respect to need.

The 9th day: According to plan body should gradually get used to food of low quantity of heat, what nurturance has breakfast is very consistent and Buddhist monastic discipline drops snacks and late food. If during hungry feeling can use low caloric fruit and low candied aspic to replace.

The 11st day: The pluralism that proper addition moves, can plan mountain-climbing or outskirts to walk, maintain the carry momentum of 1-2 hour.

Proposal: Bit of fruit can eat to keep physical power before motion, athletic hind drinks water more, the food of OK and right amount protein taking a place will increase muscle amount.

The 14th day: Review two weeks diet plan, if everyday quantity of heat is absorbed can control in 1200 calories inside very pretty good. The 14th day can is opposite the food of next a week has a plan. The nutrition that begins to want to notice oneself is absorbed balanced. Daily increase vegetable amount, the fruit is two fist size about, amylaceous kind about 1.5 bowls, protein kind it is two hand heart about big.

The 17th day: Strengthen the campaign that adipose accumulation manages the body, it is very important to play half-length sport especially.

The 19th day: Those who maintain 19 days after reducing heavy plan, present body experience is more healthy and lightsome, you can choose one day to do not have the day of actuating pressure, let oneself eat simple feed gently, control of quantity of heat is controlled in 500 calories.

Proposal: This day of water that can use a 100CC+100CC and light sweet candy develop bubble.

The 21st day: Have 3 weeks food case small reviewing, plan the dietary content all around. Be used to dietary diversity, eat different food, undertake 1-2 at the same time second feed gently reduce heavy standard.

The 23rd day: Weight training is strengthened on motion, can try to do 15-30 everyday sit-ups. Protein strengthens after motion absorb.

Clew: Do not think to the thing has after motion the meeting is fat, this moment passes for some time decrease heavy, your muscle quantity can decrease, can reduce the basal metabolis of the body instead, cause backwater of effect reducing weight.

The 26th day: Proper affiliation bubble bath and massage the hour of lactic acid accumulation that can yield athletic hind, can let body systematic circulation ameliorate at the same time, have oedema and the generation that tangerine skin organizes not easily.

The 28th day: Arrange general cleaning, the time that uses general cleaning lets be moved all over rise. Can not open air conditioning, the temperature that rises recently is helpful for the body discharging sweat.

Clew: Perspiration while want compensatory moisture content, remembering doing housework at the same time at the same time is reduce weight in motion at the same time in.

The 29th day: Strengthen abdomen to massage, drink water more, the body metabolization that lets oneself is smoother. Avoid by all means holds dietary convention, double cease day is used in the home feed gently replace common food.

The 30th day: Check and accept the day of achievement, achieve the result that you want? Should write down a week to weigh weight sincerely, maintain ability to won't rebound.