On the first day of daily weight loss practice, my plan is divided according to time periods as follows: ① Morning. After getting up, I drank a large glass of warm water with honey. This is the first step that I will do every day after getting up. Practice yoga for half an hour, mainly stretching and warming up postures. Remember that if you want to practice yoga, you must do it on an empty stomach, so practice yoga before breakfast. Breakfast is 1 cup of yogurt and 2 pieces of watermelon. ②Noon. Lunch is 1 cup of yogurt and 1 cup of Kuding tea. In fact, it is best to drink a cup of Kuding tea after every meal. Then walk for half an hour, paying attention to keeping your abdomen in check at all times. ③Afternoon. A quick half hour walk. ④At night. Dinner is 1 portion of blanched vegetables and 1 portion of fried chili. People with weak stomachs are advised not to eat chili for dinner. After taking a break and doing enough preparatory activities, do aerobics for half an hour. At this time, paired with music with a strong rhythm, the exercise effect will be better. Try to make yourself sweat as much as possible. ⑤Before going to bed. Practice yoga for half an hour, mainly to eliminate abdominal bloating and exercise abdominal muscles. Today is the second day of the seven-day weight loss practice. The plan is as follows: ① Morning. After getting up, drink a large glass of honey water. Because I had classes in the morning, I didn’t have time to practice yoga, so I just had breakfast. Breakfast is 1 cup of malted milk and 2 slices of whole wheat bread. Then take a half-hour walk on the way to school to make up for the slack in yoga. ②Noon. Lunch is 1 eggplant and 1 fried pepper. Then I did some simple stretches and walked for half an hour. ③At night. Dinner is 1 cup of yogurt and 1 banana. Then I danced for half an hour. In fact, people who don’t want to do hip-hop can also do some aerobics, but they must ensure a certain amount of exercise. It should be a little more intense but not too gentle. Use this half hour of exercise to sweat as much as possible. Afterwards, I drank a glass of grape juice to replenish water and vitamins. ④Before going to bed. After practicing yoga for half an hour, I first practiced some postures to eliminate abdominal bloating and exercise abdominal muscles. I mainly practiced basic sit-ups. Then I practiced postures that strengthened my waist and back strength. Today is the third day of the seven-day weight loss practice. The plan is as follows: ① Morning. After getting up, drink 1 cup of honey water first, because some friends said that drinking a large cup of honey water will make you very full, and it will be uncomfortable if you continue to practice yoga, so from today on, just drink an ordinary cup of honey water. Breakfast is 1 cup of yogurt, 2 slices of whole wheat bread and 1 mango. Then I did aerobics for half an hour, mainly jumping exercises. ②Noon. Lunch is 1 cup of yogurt and 1 serving of boiled vegetables. Then walk for half an hour. ③Afternoon. Played table tennis for an hour and a half and then walked for half an hour to relax. If you can't find an opponent or don't have the conditions, you can also do other exercises, such as jogging. The exercise during this period does not need to be strenuous. The key is to continue exercising for one and a half hours. In addition, if you don’t have that much time, you can also do relatively strenuous exercise for half an hour. ④At night. Dinner is 1 cup of yogurt and 3 slices of whole wheat bread. Then I performed a relatively long period of exercise, including half an hour of street dancing, 100 basic yoga sit-ups, 10 minutes of waist strength exercises, and 300 kicks while riding a handstand bicycle. This set of exercises exercises the waist, abdomen and thighs, but the intensity is slightly higher and may be more strenuous for girls, so girls can appropriately reduce the intensity of exercise. I personally suggest that girls can reduce the number of exercises or shorten the time of each group of exercises, but it is best to take into account all these exercises. ⑤Before going to bed. Practice yoga for 20 minutes, mainly focusing on stretching the waist and thighs, and also includes postures to eliminate bloating and exercise abdominal muscles. Today is the fourth day of the seven-day weight loss practice. The plan is as follows: ① Morning. Drink 1 cup of honey water after getting up. Breakfast is 1 cup of yogurt, 2 slices of whole wheat bread and 1 piece of watermelon. Then do 100 basic yoga sit-ups (you can also do sit-ups). ②Morning. Skip rope 200 times and then walk for half an hour. ③Noon. Lunch is 1 serving of vegetables, 1 boiled egg, 1 tael of rice and 1 cup of tea. Because many people have reported that they ate too little in the past few days and it was a bit overwhelming, so today you can increase your intake appropriately. Walk for half an hour after a meal. ④Afternoon. Spin the hula hoop for half an hour and drink a cup of tea after exercise. ④At night. Dinner is a bowl of rice porridge and a portion of pickled mustard. Then do hip-hop for half an hour or do incline wall pushing aerobics for half an hour. Drink 1 glass of water after exercise, rest for a while and then do waist strength exercises for 10 minutes, 300 handstand bicycle kicks, 100 squats, and lifts. Exercise 80 times to lose weight on your arms. This set of exercises exercises the waist, abdomen, thighs and arms.

Girls can appropriately reduce the intensity of exercise and change it to 200 kicks, 80 squats, and 50 arm-lifting exercises, while the rest remain unchanged. ⑤Before going to bed. Practice yoga for 20 minutes, mainly focusing on stretching the waist and thighs. You can focus on practicing the second form of yoga diving and waist rotation. In addition, you should also do some postures to eliminate abdominal bloating and exercise abdominal muscles. Today is the fifth day of the seven-day weight loss program. The plan is as follows: ① Morning. Drink 1 cup of honey water after getting up. Breakfast is 1 cup of yogurt. Then practice yoga for 20 minutes. Because people’s muscles and bones are harder in the morning, you should focus on doing some stretching positions. ②Morning. Skip rope 200 times, sit up 50 times, and drink a cup of tea after exercise. ③Noon. Lunch is 1 cup of yogurt. Then kick your legs 100 times and walk for half an hour. ④Afternoon. Spin the hula hoop for half an hour and drink a cup of tea after exercise. ⑤At night. Dinner is 1 cup of yogurt. Then dance for half an hour or jog for half an hour. Drink 1 glass of water after exercise. Rest for a while and then do 200 handstand, bicycle kicks, 80 squats, 80 arm raises to lose weight, and chair-assisted backhands. 50 times of back push and 100 times of skipping rope. This set of exercises mainly exercises the abdomen, thighs and arms. Girls can reduce the intensity of the exercise appropriately. ⑥Before going to bed. Do 50 sit-ups and perform waist strength exercises for 10 minutes. Today is the sixth day of the seven-day weight loss practice. The plan is as follows: ① Morning. Drink 1 cup of honey water after getting up. Breakfast is 1 cup of yogurt. Then do 50 sit-ups and 100 squats. Note that you must squat deeply when you squat up, so as to be effective. Some people say that squatting will make the calves thicker. In fact, it is not that scary, so you can rest assured. ②Morning. First drink a large glass of water, then jump rope 200 times, walk for half an hour, and drink a cup of tea after exercise. ③Noon. Lunch is 1 cup of yogurt. Then practice dumbbells for 100 times, practice English letters for face slimming for 10 minutes, and walk for half an hour. If girls feel that the dumbbells are too heavy, they can use a bottle of mineral water instead, but the number of times should be increased to 200. The English alphabet face-slimming exercise is to exaggerate the five vowel letters ABCDE. It has been introduced before. For specific precautions, you can check the previous log. ④Afternoon. Spin the hula hoop for half an hour, do 50 sit-ups, and drink a cup of tea after exercise. ⑤At night. Dinner is 1 cup of yogurt. Then dance for 40 minutes or jog for half an hour. Drink 1 glass of water after exercise, rest for a while, and then do 200 handstand, 50 squats, 50 chair-assisted push-ups, 200 skipping ropes, and Kick 50 times. This set of exercises mainly exercises the abdomen, thighs, buttocks and arms. Girls can reduce the intensity of the exercise appropriately. I personally think girls can do these kinds of exercises at night. ⑥Before going to bed. 10 minutes of waist strength exercises, 5 minutes of English alphabet face slimming exercises, and finally 15 minutes of yoga, mainly focusing on postures to eliminate abdominal bloating and exercise abdominal muscles. Today is the seventh day of the seven-day weight loss practice. The plan is as follows: ① Morning. Drink 1 cup of honey water after getting up. Breakfast is 1 cup of yogurt. Then do 50 sit-ups and 80 squats. ②Morning. Practice yoga for 40 minutes, then jump rope 100 times. Drink 1 cup of tea after exercise. ③Noon. Lunch is 1 cup of yogurt. Then kick your legs 80 times and jump rope 100 times. ④Afternoon. Play table tennis for 40 minutes or jog for half an hour. Do 50 sit-ups and drink 1 cup of tea after exercise. ⑤At night. Dinner is 1 cup of yogurt and 1 piece of fruit, preferably apple or tomato. Then dance for 40 minutes or hula hoop for half an hour. Drink 1 glass of water after exercise. After a while, rest for a while and then do 200 handstand, bicycle kicks, 50 chair-assisted push-ups, 80 rope skipping, and 50 back kicks. Down. This set of exercises mainly exercises the thighs, buttocks and arms. ⑥Before going to bed. 10 minutes of waist strength exercises and 5 minutes of English alphabet face slimming exercises.