一週減肥食譜,輕鬆瘦6斤!




馬上就要過年了,有沒有同學需要穿禮服的呢?看著自己肚子上的肉真是著急啊,今天就來教大家一週快速減肥法,配合食譜+運動,一週瘦6斤輕輕鬆鬆喲!

一起來看一下吧……

第一天:

  早餐:酸奶水果燕麥片

  午餐:米飯一小碗,涼拌西蘭花、煮雞蛋一個

  晚餐:蔬菜,水果,蛋白質食品,瘦肉少許

推薦運動:慢跑或快走2次,每次至少30分鐘,配合有氧舒緩鍛鍊

第二天:

  早餐:色拉全麥土司、小麥胚芽奶、奇異果

  午餐:素水餃、什錦蛋花湯

  晚餐:西紅柿通心麵、白菜瘦身湯

  推薦運動:30分鐘的瑜伽鍛鍊,10分鐘的拉伸韌帶,30分鐘的有氧慢跑

第三天:

  早餐:咖啡、蘋果、燕麥一小碗

  午餐:米飯一小碗、素燜扁豆、炒青菜、冬瓜湯

  晚餐:雞肉、燒胡蘿蔔、涼拌芹菜

  推薦運動:40-50分鐘有氧鍛鍊(動感單車、槓鈴操、健美操等),10分鐘韌帶拉伸


第四天:

  早餐:烏龍茶、彌猴桃

  午餐:鯽魚蘿蔔豆腐湯,煮雞蛋1個,蔬菜沙拉

  晚餐:綠豆粥一小碗,饅頭一個,生拌茄泥,生黃瓜一根

  推薦運動:轉換鍛鍊內容,如游泳、跳繩等,加強靈活性訓練。

第五天:

  早餐:地瓜稀飯、梨子

  午餐:西紅柿牛肉燴飯、高麗菜香菇湯

  晚餐:蔬菜乾面、雙菇黃瓜瘦身湯

  推薦運動:30分鐘慢跑,30分鐘抗阻力器械訓練,10分鐘放鬆肌肉

第六天:

  早餐:大米粥一小碗、全麥麵包一片、橙子一個

  午餐:煮雞蛋一個、燒海魚、蘑菇炒青菜,米飯一小碗

  晚餐:火雞胸肉或雞胸肉一片,生菜或蕃茄沙拉,咖啡或茶

  推薦運動:45-50分鐘瑜伽課程,慢跑30分鐘

第七天:

  早餐:麥片粥(一小碗)、面包(一片)葡萄

  午餐:燒牛肉、蔬菜沙拉、冬瓜湯、生西紅柿一個

  晚餐:玉米粥(一小碗)、饅頭、燒蘆筍,生黃瓜一根

  推薦運動:30腳踏車,40分鐘慢跑,10分鐘放鬆肌肉

  這就是比較合理的減肥計畫一週表,但是不是說堅持一週你就可以減肥了,雖然也是有點效果的(會瘦下10斤左右),如果堅持幾週的話,你會發現你的努力絕對沒有白費,一定會減到你夢寐以求的身材,胖子們加油吧!

文章來源: http://thepeopleinsider.blogspot.com/2015/01/6_7.html

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