Breakfast: low-fat milk+porridge+pickles+eggs.
Extra meal (10): yogurt/apple
Lunch: Palm-sized meat+vegetables+half bowl of rice/coarse grains.
Extra meal (3 o'clock): oranges (2 small, 1 large) or yogurt.
Dinner: vegetables+palm-sized meat
Exercise for 40 minutes every day (such as brisk walking, running, skipping rope, aerobic exercise) can speed up metabolism.
You can have one or two meals a week to eat your favorite high-calorie food and treat yourself.
In this way, the body will not enter the protective state of hoarding fat because of long-term dieting, which is beneficial to metabolism.
In terms of nutrition, eat up to two fruits a day. Sugar in fruit is not conducive to weight loss.
And you can eat more vegetables.
The best cooking methods are steaming, boiling, stewing and self-cooking. The salt sold outside is high, and there is monosodium glutamate, which is easy to swell.
Don't eat processed foods, such as meatballs and sausages.