MindMap Gallery Health-lose 20 pounds
Systematic weight loss methodology. Detailed introduction to early mobilization, Process follow-up, action flow, practice frequency, Schedule, Results display, etc.
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The Ways to Lose Weight
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Slim thinking method to lose weight
Sports - Injury-free running method 2
I gave up on losing weight and lost 60 pounds
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How to lose weight quickly
Reading notes-mind map of my last weight loss book
The Essence of Weight Loss—Playing with Carbohydrates Mind Map
lose weight
Lose 20 pounds
Early mobilization
motivational mobilization
In good health
Enhance immunity and reduce illness
Improve cardiopulmonary function
Improve bone strength and muscle density
Reduce the probability of suffering from cardiovascular and cerebrovascular diseases
Reduce the chance of developing diabetes
family
Extend lifespan and improve quality of life
Support the elderly and have someone to rely on when they are old
Improve quality of life
shape
Handsome, fit and stylish
Achieve status
2024-9-24 Weight loss to 82kg
Lose 10kg in 8 months
Lose an average of 1.25kg per month
Lose an average of 0.32kg per week
learning channels
Diet app
Mint Health (record diet, control calories)
record app
Weight notebook (record weight change trends)
Xiaomi watch app (records exercise data)
Sports app
keep (follow up)
Get moving duck (following training)
Series of books
"Feng Xue's Scientific Weight Loss Method"
"Medical Weight Loss Guide for Chinese People"
"Instinctive Fat Loss"
"Behavioral Therapy for Weight Loss"
"The Complete Book of Dumbbell Training"
"Guide to Scientific Home Fitness Methods for Adults"
Process follow-up
Action process
Strictly control your diet
Calculate calories for three meals and control total calories
Monitor snack intake
Control intake of high-fat, high-calorie foods and beverages
Keep up with physical exercise
Persevere every day, rain or shine, invest in health
Develop healthy habits
Eat three scientifically balanced meals and exercise every day. Drink more water, avoid omnivorous food, and sleep well
Practice frequency
Daily aerobics
Strength training day: 30 minutes of skipping
Non-strength training days: 60-80 minutes of skipping or running
next day strength
Work with one large muscle group and one small muscle group at a time
Abdominal muscles can be trained every time
Schedule
Arrange enough time for about 2 hours every day
extreme weather
9am--11am
suitable weather
15pm--17pm
Achievements display
Assessment indicators
weight changes
Changes in body fat percentage
maintain downward trend
body shape changes
Handsome, fit and stylish!
Stage rewards
Lose weight up to 1.5kg per month
A big meal (buffet)
Reached 88kg milestone
Reward yourself with a pair of Anta running shoes
Reached 84kg milestone
Reward yourself with a set of Under Armor fitness clothes
achieve goals and maintain
Reward yourself with a new flagship phone