1. Do not eat more than 500 calories a day. You can choose what you want most, but you must be careful not to exceed the calorie limit.

2. In addition, it is best not to eat sweets (except fruits) during non-menstrual period, and you can only eat 1 or twice during menstrual period, with no more than 500 calories each time. It is recommended to eat a Snickers bar on the first and last day of each menstrual period.

3. Try to avoid eating staple foods (rice, noodles, cereals), even if you eat them, don't eat more than 2 Liang/day. It is recommended to chew an old corn every day.

4. Eat at most one egg every day. Don't eat until you can eat it. If you really want to eat, it is not recommended to eat egg yolk.

Both meat and seafood can be eaten, and the weight should not exceed one and a half drumsticks. Don't eat skin, yellow, nuts, brains and fat.

6. Vegetables can be eaten in moderation. Try to eat as little as possible if you don't like it. If you are too hungry, have a bite or two. Some people like to eat less in front of you and fill them with vegetables when they are hungry. Note that it may also increase your appetite. Note that although potatoes, radishes and lotus roots are vegetables, they are actually forbidden to be used because of the high carbohydrate content of plant roots. The vegetables defined here are vegetable leaves!

Mango, banana and watermelon in fruits have high carbohydrate content and are not recommended to be eaten.

7. Try not to use cooking methods with high oil content, such as roasting, frying and frying. Fruits and vegetables are best eaten raw. It is recommended to buy all the food ready-made, and don't make a fire in the kitchen at home.

8. Beans are strictly forbidden to eat (soy milk and tofu can be eaten less). Although beans are vegetables, their calorie content ranks first at 70/ 100g, and similar foods such as melon seeds, peanuts, hazelnuts, walnuts, edamame, peas, broad beans and bean sprouts are strictly prohibited.

9. Oily crops are strictly forbidden to eat (rape, eggplant, etc. )

10. Vegetables with low calorie include spinach and cauliflower 26/ 100g.

1 1. You can't drink sweet drinks or alcohol. Milk can only be skim, coffee can't be drunk, and bottled juice can't be drunk. Sour plum soup can only be drunk sweet. You can't even drink instant drinks. Tea is drinkable, especially Pu 'er tea. Bottled drinks can be green tea and apple vinegar. Boiled water with sugar? Never drink! No soup. You can drink mung bean soup, but you can't eat the rice and beans inside. Porridge? Don't eat rice, porridge is mixed with rice and water, which is not only high in carbohydrate, but also easy to cause bloating and loss of appetite. Don't drink. You can't drink ice water or eat ice cubes (that is, drinks below zero degrees Celsius are not recommended). Note that the above drinks and soups should not exceed two cups at a time, that is, you should chew slowly when drinking water, which is equivalent to long meat.

12. Don't eat irritating food, and don't eat anything too bitter, too spicy, too sour and too sweet. Some people say that drinking vinegar to lose weight, but it is best not to, because vinegar is very appetizing, and the more you drink on an empty stomach, the hungrier you get. Eating too much is easy to flatulence and expand the stomach capacity.

13. Jam, salad dressing, ketchup, mayonnaise, etc. Do you know that?/You know what? Don't eat.

14. If you don't know if you can eat some food, it is recommended to check its calorie content on the Internet, and keep the total calorie of what you eat below 500 every day.

It's easy to be single. If you are not single, I suggest you let your husband and children cook for themselves and try to avoid you when eating. If not, give up as soon as possible.

aerobic exercise

1. Jogging or fast walking (fast walking is called twisting your ass) should be no less than 1 hour every day.

2. Stand for half an hour after dinner.

It is best to exercise before meals in the morning.

4. If you find that the food intake increases after exercise, you can appropriately reduce the amount of exercise to ensure the minimum food intake.

5. Exercise time should be gradually increased, for example, only 30 minutes on the first day and 5 minutes every day thereafter.

6. Exercise time must be more than 20 minutes without interruption, otherwise you can't consume your own calories, which means it's useless to lose weight.

7. It is suggested that you listen to some music or novels during exercise to distract your attention and help you persist.

Leg shaping

1. Leg shaping Each leg can do the following postures more than 20 times a day, and each action lasts more than 3 minutes.

Lie on your side and bend your legs. Lie on your side on the mat. Support your upper body with your elbows (don't touch the mat with your shoulders). Straighten your legs. Lift your thighs sideways (as slowly as possible). Raise them to 90 degrees or above and lower your legs (the slower the movement, the better). Then straighten your legs (the slower the better) and slowly put them down (the slower the better).

2. Lie flat on the mat and stretch your legs.

Lie flat on the mat, stretch your legs horizontally, put your legs on the tire for more than 90 degrees at the same time, spread your legs to more than 120 degrees, and bend your calves inward until your feet are together, your feet are together, your legs are straight, and you fall slowly (the slower the whole movement, the better).

3. One leg flexion and extension of walking pole

Holding the support in one hand, the leg in the opposite direction is pulled by the knee to lift the toe up against the upright single leg, the calf is slowly straightened, and then the leg falls straight (the slower the above whole set of movements, the better).

4. Raise your hips slightly with your hands in front of you and squat down (the slower the action, the better).

5. The simplest and most difficult movement, Zama Bu, just started to do what you can, and insisted on it for two minutes at a time. This movement may affect dieting, and it is not recommended for people over 5kg who are overweight.

6. In fact, you can lose weight by riding a bicycle, but you should pay attention to whether the bicycle model is suitable. The standard is that when the pedal lever is horizontal, the angle between your thigh and calf is greater than or equal to 90 degrees, otherwise the thigh will grow very exaggerated muscles. ...

Above, if you can persist, you will definitely lose weight, depending on your perseverance.