Body mass index (BMI) is a number obtained by dividing weight (kg) by the square of height (m).
Your body mass index is 26.7, and you are overweight.
filmy
Normal 18.5 ~ 23.9
Overweight 24.0 ~ 27.9
Obesity > = 28.0
Male standard weight (kg) = body length (cm)- 100.
Your standard weight is 56kg, 1 12kg, and you are overweight 18kg.
A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.
Chinese food: Sufu water spinach, preserved eggs mixed with tofu, mung bean sprouts cooked in vinegar, half a bowl of rice, fenugreek stir-fry, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Pay attention to exercise, exercise!
Health tip: Pay attention to choose low-fat chicken, beef, fish and seafood. The cooking style is light, and the cooking sauce is better. Of course, if you only eat one or two, you don't have to pay special attention to it, lest your colleagues and friends think you are too unsociable.
If you choose pork, ribs, etc. It's best to stew for a long time, or eat cooked meat with dipping sauce, because you can boil off some fat.
Don't put too much oil in cooking and mixing vegetables. A small amount of oil will help the absorption of vitamins, so it is not necessary to cook them all in white. Proper amount of oil is acceptable to eat, and there is basically no excess oil in vegetable soup.
If there are potatoes, sweet potatoes or corn kernels in the dish, don't eat the staple food, because starch is already available. Recommended drinks: boiled water, tea, wolfberry tea, hawthorn tea, chrysanthemum tea (without sugar), homemade lemonade (without sugar or sugar substitute, xylitol). You can drink coffee, but don't add coffee partner and sugar. You can add a little brown sugar directly until it is slightly sweet. Or instead of sugar and xylitol.
Recommended snacks: hawthorn candied haws, jelly, dried tangerine peel, laver, sliced mushrooms and small cups of yogurt.
Recommended fruits: kumquat 1 piece, apple half, kiwi 1 piece, strawberry 1 bowl, papaya half, orange 1 piece, grapefruit several petals. Other fruits can also be eaten in moderation, such as pears, peaches and watermelons. Just be careful, it is best to eat before meals or between meals. Don't eat fruit for an hour after meals.
Recommended soups: jujube medlar soup, tremella lotus seed soup, Sydney yam soup, sugar-free lotus root starch, thick rice soup, etc. You can choose a fruit when you are hungry.
Eat at least 1 fresh fruit rich in vitamins every day, and stick to it for many years and you will get obvious skin care effect. Two dishes of vegetables
Eat two plates of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams. Three tablespoons of pure oil
The daily edible oil is limited to 3 tablespoons, and it is best to eat vegetable oil, which is unsaturated fat, which is of great benefit to smooth skin, shape slim figure and maintain cardiovascular health. Four bowls of coarse rice
Four bowls of miscellaneous grains a day can strengthen the body, beauty beauty. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Five kinds of protein food.
Eat 50 grams of meat from any animal every day, preferably lean meat and 50 grams of fish of any kind (excluding the net weight of bones); 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This low-fat vegetable protein is used to feed non-high-fat animals.
Protein, or the method of mixing plant protein with a small amount of animal protein, is not only economical, but also relatively reduces animal fat and cholesterol, and is recognized as a "bodybuilding cooking mode". Six little condiments
The main condiments such as sweet, sour, bitter, spicy and salty are indispensable as daily cooking condiments. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water, tea and soup.
Drink no less than 7 glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks. What foods can you lose weight?
1, wax gourd.
It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories. 2. Cucumber
Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low. 3.loofah
The soap and mucus contained in loofah are beneficial to smooth stool and have low calorie content. In addition, Luffa is also rich in vitamins B 1, B2, A, C and minerals such as calcium, phosphorus and iron. 4, white radish
Contains mustard oil and amylase, which is helpful to the digestion and metabolism of fatty foods and prevents subcutaneous fat accumulation. White radish also has the function of ventilation and promoting defecation. 5. Porphyra
High fiber content, low fat content, easy to feel full, and have the effect of clearing heat and diuresis. 6, leeks
Rich in fiber, it can make the stool unobstructed, expel too much protein and fat in the intestine, and prevent fat accumulation in the body. 7. Macroalgae
It is rich in fiber and inorganic elements (especially potassium) and has the function of relaxing bowels and diuresis. 8.mung bean sprouts
High water content, less calories, not easy to form fat. At the same time, it has diuretic effect. 9. Chili
It has the function of consuming body fat, rich in vitamins and low in calories. 10, Apple
Contains pectin, a soluble fiber that helps lower cholesterol. Apples are also rich in crude fiber, which can absorb a lot of water and slow down the absorption of sugar. At the same time, it can stimulate intestinal peristalsis and promote defecation. 1 1, lemon
Citric acid can promote the secretion of gastric juice, promote intestinal peristalsis and facilitate defecation. 12, tea
It is generally believed that tea has the functions of eliminating greasy, reducing fat and reducing blood fat. 13, vinegar
Vinegar is rich in amino acids, which can promote the decomposition of body fat and the metabolism of sugar. 14, rabbit meat
The fat content is extremely low, and most of them are unsaturated fatty acids. Long-term consumption will not cause fat accumulation in the body.