1, dietary intake of three meals

The principle of diet to lose weight is that it is best to eat seven or eight points full and contain enough fruits and vegetables. The correct way to eat is to eat an apple-sized fruit and vegetable every day, which is nutritious in all aspects. Be careful not to favor a certain food.

More importantly, eat less high-calorie food and even eat more vegetables for dinner. Here is a secret for everyone: eat vegetables first, and then eat other foods after about 3 minutes to ensure adequate vegetable intake. Besides, alcohol can be avoided.

2. Change work habits

It is the fate of hard-working people not to exercise on time, so boys should know how to use their own gaps, such as getting up and wriggling when the computer is running files, or walking to get a glass of water to send official documents, which is also considered exercise. Try to exercise for 5 minutes every 30 minutes of work.

When the body keeps moving, it will consume the body's heat. Don't drive if you can ride a bike every day, and don't ride a bike if you can walk. When you are not in a hurry, don't take the elevator, take more stairs, etc. It can also help you burn calories.

3. Life is normal.

The point is not to stay up late and get the work done as soon as possible. When you have to stay up late to work overtime, you must absolutely control your appetite. Don't be upset, eating junk food often leads to weight gain.

Step 4 develop exercise habits

Boys who work first should not let their work eat away at your health, especially married men, who often give up their favorite leisure sports because of the double pressure of family and work.

5. Be sure to exercise after meals.

Normal people are obese, not because they eat too much, but because they exercise less. Therefore, you must never be lazy in one place after a meal, and you can't exercise immediately before the food is fully digested. Otherwise, our bodies can easily accumulate fat. So let yourself be active after meals and let the heat be consumed as soon as possible. So after dinner, we can choose to do housework or go out for a walk. These are all good suggestions for losing weight.

6. Jumping is a good way to keep fit.

Jumping on the ground consumes the most fat. Regular jumping exercise can make the body get healthy vibration massage, thus promoting health, enhancing physical fitness and improving exercise level. Repeated and continuous practice of jumping can make the human body bear a certain exercise load, which is conducive to improving the physical function level and balance ability, and also helps to develop the ability and sensitivity of coordinating exertion.

7. Know how to release stress

Work is bound to be stressful, but finding the right punching bag and relieving the pressure in time can reduce the burden on the body. Exercise, listening to music, taking a vacation and traveling are all feasible methods. The most important thing is not to let the work pressure accumulate over time, which will eventually cause a burden on the body.

8. Aerobic exercise

When doing aerobic exercise, we should master the strong and weak rhythm, so as to get twice the result with half the effort. Similarly, if you do high-intensity exercise, plus half an hour of aerobic exercise, you can consume twice the calories in your body.

9. Upper body exercise

Sit on the chair with your face forward, keep your upper body straight, let your hands tightly twist the two ends of the chair, lift your feet together slightly, keep supporting 10-20 seconds and then put them down. This action is repeated 100 times.

10, lower body exercise

Lie on your back and lie flat, lift your feet tightly together 10 cm, keep this action for about 10 seconds, and then put down your feet. This set of actions is repeated 50 times, and the effect will be better if you do 100 times.

1 1, full-body exercise

Lie flat with your feet together, knees slightly bent, hands behind your head, slowly turn your neck, look up slightly, look at your knees, and move your head up about 50- 100 times.

Three recipes suitable for men to lose weight

In addition to the above 1 1 methods, men have to control their diet, otherwise they will get twice the result with half the effort. Tian Tian Nutrition Network recommends 3 diet recipes for men and friends. You should control your diet while exercising, so that you can lose weight quickly.

Formula 1

Breakfast: 65438 boiled egg +0,65438 sugar-free soybean milk+0 cup (about 200ml).

Lunch: winter melon soup, rice 1 small bowl, cucumber cold dish 1 dish.

Dinner: 1 apple and a freshwater fish (about 70g).

Recipe 2

Breakfast: 1 bowl of rice porridge (and 1 tea egg).

Lunch: fried rice with leek 1 small bowl.

Dinner: 1 banana, 3 slices of whole wheat bread.

Recipe 3

Breakfast: tea eggs 1.

Lunch: a piece of white radish and tortillas.

Dinner: 1 tomato and 5 prawns boiled in water.