第一阶段：调整心态与饮食（第1-4周）

减肥的第一步是调整心态，接受挑战！首先要减少高热量食物摄入，比如油炸食品和甜点🍰。每天三餐以清淡为主，多吃蔬菜水果🥦，适当增加蛋白质来源如鸡胸肉和鸡蛋🍳。同时，保证每天饮水量达到2升以上💧，帮助身体代谢。

第二阶段：加入运动计划（第5-8周）

这一阶段可以尝试一些低强度的运动，比如快走🚶‍♀️或瑜伽🧘‍♀️。每周坚持4次，每次30分钟即可。逐渐适应后，可尝试慢跑🏃‍♂️或骑自行车🚴‍♀️，慢慢提升体能。记住，不要急于求成，循序渐进最重要！

第三阶段：强化锻炼与监测进展（第9-16周）

到了这个阶段，可以加入力量训练💪，比如哑铃练习或者自重深蹲 squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat squat 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