Breakfast: oatmeal or whole wheat bread with low-fat milk or soybean milk, a boiled egg or steamed protein, and a fruit such as apple or grapefruit. Lunch: Steamed fish or chicken breast, lots of green vegetables, such as spinach, lettuce and green beans, half a bowl of brown rice or whole wheat pasta. Lunch: low-fat yogurt or sugar-free nuts.
Dinner: Roast or cook lean meat, such as chicken breast or lean beef. Roasted vegetables, such as broccoli, carrots, onions, etc. Tips: Try to avoid frying, frying or frying food. Evening dinner (optional): light fruit or sugar-free yogurt. In addition, in order to lose weight more effectively, it is suggested to combine moderate exercise with healthy living habits.
method reducing weight
1. Diet control: control the daily calorie intake, choose healthy foods, increase the intake of vegetables, fruits, whole grains and lean meat, and reduce the intake of high sugar, high fat and processed foods.
2, regular work and rest: keep enough sleep, bad sleep habits will affect hormone balance and metabolism.
3. Control snacks: Reduce the intake of high-sugar and high-fat snacks, such as candy and potato chips. You can choose healthy snacks such as nuts, fruits and low-fat yogurt instead.
4, increase exercise: aerobic exercise, such as brisk walking, running, swimming and so on. , help burn calories and fat. It can also be combined with strength training to strengthen muscles and improve metabolic rate.