Breakfast: boiled eggs or scrambled eggs+a piece of coarse cereal bread or a bowl of porridge+boiled broccoli/cauliflower/raw cucumber. If you don't eat eggs, you can change them to scrambled eggs with tomatoes. (Breakfast is very important and needs balanced nutrition: complex carbohydrate+crude fiber+protein)
Breakfast in the morning: a low-sugar fruit, which can be orange or a small part of cherry.
Chinese food: stir-fried vegetables (use as little oil as possible)+large portions of vinegar mixed vegetables (cucumber and shredded radish) +4-5 slices of beef +2-3 slices of watermelon.
Lunch: half a corn or a small piece of miscellaneous grain bread.
Dinner: Not recommended. If you are hungry, you can add an orange or a boiled vegetable before exercise.
Gym exercise plan: 1, jogging for 20 minutes at a speed of 9- 10 (it varies from person to person, but the speed must be kept above 8); 2, leg weightlifting 30 * 3; 50- 100 volume; Back load stretching: 20 * 3; Squatting weight: 20*5
3, 50-60 minutes of rotation, low resistance standing fast riding+high resistance climbing (resistance control can make your pace keep up with the music)
The key to reducing fat is to combine large-scale aerobic exercise with small-scale anaerobic equipment exercise, strictly control low sugar, less oil and less salt in diet, try not to eat unprocessed foods such as white rice and flour, and give priority to coarse grains (complex carbohydrates), which can stabilize insulin secretion and avoid excessive fat accumulation caused by excessive intake of flour and rice. The so-called 7 points to eat 3 points to practice, control your diet, and lose weight with half the effort. Then pay attention to the intake of high-quality protein, high-quality protein source: beef tendon, chicken breast, fish, shrimp. I hope I can help you. Weight loss is generally a platform period of 10 kg. If you find that your weight has not moved after entering the platform period, you can take a rest, adjust your work and rest, and then exercise, and the effect will be better. There is also fat reduction, not weight loss, and don't care too much about weight changes.