Yes, you can! The effect is definitely not obvious. If you want to lose 1 kg in a week, you must consume 3500 calories in these seven days, which means you have to consume about 500 calories every day. In this way, you must consume 500 calories less than the daily calories. There are countless ways to shape, and among them, the most suitable method for mature women can start with the following tips. Morning paper 1, eat oranges instead of orange juice. Throw away the 1 glass of orange juice you drank in the morning, which is equivalent to 140 calories. Eating a whole orange has only 45 calories, which can reduce the intake of 95 calories. Oranges contain a lot of fiber, which can keep you full for a longer time. 2. Eat less fried eggs. Replace three whole eggs (258 calories) with four kinds of protein (64 calories) and a quarter cup of egg replacer (30 calories), so you can eat less 164 calories. If you want to eat meat, replace three pieces of ordinary ham meat products (378 calories) with three pieces of lean meat (105 calories), and you can consume 273 calories less. 3. Choose more suitable bread. You don't have to give up the enemy of bread at all, but you do need an appropriate choice. Ordinary two pieces of bread only contain 195 calories, while sesame egg noodles contain much more calories. Therefore, try not to be attracted by those flavored breads, and only eat ordinary whole wheat bread. If you like bread with some cheese, try replacing ordinary cheese (102 calories) with two pieces of skim cheese (32 calories), which can reduce the energy intake by 70 calories! 4. Replacing milk with coffee can reduce the energy intake by 70 calories, and replacing sugar with sugar can reduce the energy intake of 16 calories. If you take a walk before lunch, you can also burn 272 calories. 5. Some simple and easy-to-operate tips let you consume some energy to run on the treadmill for 30 minutes in the morning, or walk on unpaved roads for 30 minutes, which can consume 500 calories. You will find that your clothes are unconsciously a size smaller! 6. Fast food lovers If you like fried chicken chops, it doesn't matter. Replacing the large size (520 calories) with the small size (230 calories) can reduce the calorie intake of 290 calories. However, I remind you, don't order a Big Mac burger (560 calories), just order a regular one (260 calories), and you can save another 300 calories. 7. Chinese food lovers eat less! Eating only half of your meal can reduce 200 calories, and then drink less hot soup after dinner. You should remember the taboos of "soup, sugar, lying down and scalding". You can walk back to the company from the restaurant and make good use of your lunch break. You can reduce 328 calories in more than one hour. 8. Change your afternoon snack. Replacing biscuits with a small bag of dried fruits such as almonds or raisins (220 calories) can reduce your calorie intake by 440 calories, or give up dried fruits and eat an apple directly (80 calories). Replacing afternoon coffee with honey water is also a long-term and effective method. If you eat 300 calories less a day, you will eat 100800 calories less a year. It's not that I don't know 9. Plan a healthy diet reasonably. It is better to drink broth (a spoonful contains 1 calorie) than to eat vegetables, meat or chickens and ducks cooked in heavy oil. Stir-fry in a non-stick pan, and don't use all kinds of heavy spices, lest you drink soup or water constantly to adjust the concentration of your stomach. Replacing peanut oil with olive oil can reduce your calorie intake by 70 to 90 calories. Of course, if the steamed vegetables are mixed with vinegar and light seasonings, it will be less 100 calories than the vegetables cooked with a lot of oil. 10, throw away the condiments and throw away all the complicated condiments bought in the supermarket. Just replace it with some simple things like salt, vinegar and lemon juice, which can reduce 220 calories. 1 1. It doesn't matter if you continue to love spaghetti. You can continue to eat noodles. Just use tomato soup instead of various condiments, which will save 500 calories. If you only eat half a bowl, congratulations, you will save more. 12. Don't eat pork. Use little seafood to cook meat for dinner to satisfy your desire to eat meat. Twenty cooked shrimps (100 calories) have 364 calories less than 1 kg pork (470 calories). Walking the dog for more than half an hour or walking after meals can also make you consume 82 calories. 13, pay attention to microwave processing of food and cooked food. Microwave-processed food and cooked food are high in calories and sodium, so be sure to read the labels on the food carefully. 14, don't give up snacks, just eat some low-calorie food, don't give up completely, lest you really can't help eating too much one day.