Eat nutritious food in the morning, rich food at noon, and eat less or only fruits and vegetables at night. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. You can lose about 10 A Jin month. We must pay attention to making scientific weight loss plans, including: drug conditioning plan, diet plan, exercise plan and time plan.

One-day arrangement

rope skipping

Get up at 6 am to jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.

drink water

Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml will do.

have breakfast

Have breakfast around 7 o'clock. This is a scientific eating time. The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!

Boiled vegetables

165438+ eat a bowl of boiled vegetables at 0: 30, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.

gymnastics

Do some gymnastics two hours after lunch, and you can find gymnastics movements online.

have dinner

You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.

run quickly

Go jogging at 8 o'clock, and jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time. This is a scientific way to lose weight.

Plant diet

Iron ganoderma lucidum

Iron ganoderma lucidum contains ganoderma lucidum spores, which is helpful to defecate and decompose harmful substances and toxins in the intestine and body, and has a better slimming effect. Healthy slimming can improve skin quality.

Green tea polyphenols

Green tea polyphenols play an important role in human fat metabolism. The content of cholesterol, triglycerides, etc. It is very high in human body, and fat is deposited on the inner wall of blood vessels, and vascular smooth muscle cells proliferate to form atherosclerotic plaques and other cardiovascular diseases. The remarkable antioxidant activity of green polyphenols can reduce the coordination level between lipid peroxide (lpo) and malondialdehyde (mda), thus reducing the damage of oxygen free radicals and lpo to vascular endothelial cells.

Guanana

Selected Paulliniacupana seeds, a vibrant fruit along the Amazon River. Its nerve stimulation is gradual and slow, with long validity period, mild stimulation and no harm to human body, while products from other sources usually take effect quickly, but the duration is short. Guarana is widely used in food, beverage and medicine industries because of its strong tropical regional flavor, and has a wide range of consumers. Efficacy: 1, enhancing vitality 2, suppressing appetite 3, resisting fatigue 4, and improving immunity.

seaweed

1. Seaweed contains a lot of iodine, which can obviously reduce the cholesterol content in blood. Eating regularly is beneficial to maintain the function of cardiovascular system and make blood vessels elastic, thus ensuring the normal supply of skin nutrition. 2. Seaweed is rich in methionine and cystine, which can prevent dry skin. Regular eating can also make dry skin shiny, and oily skin can improve oil secretion. 3. Seaweed is rich in vitamins, which can maintain the healthy growth of epithelial tissue and reduce pigment spots.

chitin

As a functional health food, chitin is regarded as the sixth life factor after protein, fat, sugar, vitamins and inorganic salts in Europe and America 199 1. It is completely different from ordinary nutrition and health care products, and has five functions of enhancing immunity, inhibiting aging, preventing diseases, promoting disease rehabilitation and regulating human physiological functions. The physiological function of chitin on human body mainly depends on the function of chitosan. According to the literature reports, the preventive and health-care effects on diseases are summarized as follows: 1. Hinder the absorption of fat. Because chitosan is a cationic compound with positive charge, it gathers around negatively charged lipid droplets in the body to form a barrier and hinder absorption. At the same time, it can also combine with bile acids, affect lipid emulsification and reduce its absorption. 2. Absorb harmful substances in the body and exclude them from the body. With the progress of science and technology, it has also brought many public hazards, leading to strange diseases of mankind. Among them, the most widely known are heavy metal pollution, cadmium poisoning, mercury poisoning and lead poisoning. "Chitosan" can adsorb and excrete heavy metals. As a functional health food, "chitosan" exerts its natural healing ability in the body by regulating physiological rhythm, strengthening human immune mechanism and activating cells, and its magical function is not difficult to understand.

hawthorn

Hawthorn, an effective food. There is no accumulated food in the stomach, and spleen deficiency cannot be transported. Those who don't eat more will neutralize the qi of the spleen and stomach. Materia Medica: Hawthorn, sour and cool. However, if you can digest food and eliminate stagnation, you will feel cold. Stagnation leads to diarrhea, postpartum lochia, and pillow pain when stored in Taiyin. Hawthorn can enter the spleen and stomach to eliminate food stagnation and disperse blood, so it can treat dysentery and abdominal pain of lying-in women. Generally speaking, it is good at changing diet, invigorating spleen and stomach, promoting qi circulation and removing blood stasis, so children and parturients should eat more. This essence is mistaken for cold, so it has the function of washing sores and relieving itching.

evening primrose

Evening primrose oil is the most important nutritional medicine discovered in this century. Seeds contain 20-30% oil, of which 70% is linoleic acid and 8-9% is γ -linolenic acid necessary for human body. Evening primrose oil can treat many diseases, regulate lipid substances in blood, and has remarkable curative effect on coronary artery infarction, atherosclerosis and cerebral thrombosis caused by high cholesterol and hyperlipidemia. It can also treat various sclerosis, diabetes, obesity, rheumatoid arthritis and schizophrenia. It is also found in the laboratory that it can inhibit the growth of cancer cells. Clinically, evening primrose oil can prevent cardiovascular obstruction and reduce cholesterol, thus preparing specific drugs for preventing and treating cardiovascular diseases. Evening primrose is also a good material for arranging flower beds. The flowers of evening primrose can extract the essence. At present, it is popular in the world to extract ingredients from plants instead of diet pills. Extracted from plant essence, such as green tea polyphenol, guar bean, seaweed, chitin, hawthorn, evening primrose, etc. , contains no pharmaceutical ingredients, has minimal side effects and scientific principles, and is also one of the first choices for healthy weight loss.

Four ways to lose weight scientifically

1, the staple food is not inedible. The premise is that eating more vegetables can not only lose weight, but also the vitamins in vegetables can promote skin tenderness. 2. Don't refuse meat. Meat mainly provides energy, and its effect on getting fat is far less than that of sugar. People often think that eating more meat will make you fat, which is wrong. 3. It is forbidden to eat sweets, wine and fruits with high sugar content. Sugar is the main ingredient to promote people to get fat, and it is also an important component of human nutritional elements. Eating too much will make you fat. 4. Appropriate selection of slimming products. At present, there are relatively healthy, green and effective products on the market, such as lightning fixed-point slimming and so on. The selection principle is that pure plants do not contain heavy metals such as lead and mercury, and have no side effects.

The best way to eat

The energy of the body mainly comes from carbohydrates, and eating too much fat is equivalent to gaining too much weight. The following are the most popular effective weight loss recipes and methods. Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable. They summarized this rule into two formulas: A: Fat (steak, cream, etc. )+carbohydrates (flour, potatoes) = weight gain B: fat (steak, cream, etc. )+vegetables+beans = lose weight. It is not difficult to see that it is the second recipe suitable for fat men and women, and people with bean sprouts may wish to eat according to the first recipe, and everyone is happy. Here, I would like to recommend a unique diet model suitable for China women to lose weight healthily-"one to seven" diet model, that is, one fruit, two plates of vegetables, herbal Quxian soup before three meals, four bowls of coarse grains, five kinds of protein food, six kinds of condiments and seven cups of boiled water, tea or soup every day. A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years. Two dishes of vegetables: eat two dishes 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. Drink white water and herbal Quxian decoction properly before three meals: Eating before three meals every day is good for healthy weight loss and can help fat metabolism quickly. Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks. Protein food: eat 50 grams of meat from any animal, preferably lean meat, and 50 grams of any kind of fish (excluding bone net weight) every day; 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode". Six secondary condiments, such as sweet, sour, bitter and salty, are indispensable main condiments in daily cooking. 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 in the body, 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 seven glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.