1. Strictly controlled food, it is best not to eat during weight loss:

Pork: No one eats pork in foreign countries, mainly because the fat content is above 70%, and the adverse effect on weight loss can be imagined. Long-term high fat intake will also increase the risk of cardiovascular disease, so it is better not to eat it. Here are some substitutes for you:

1, rabbit meat

Among all the meats that are often eaten, the meat with the least fat content is the representative of healthy food.

2. Beef

Protein is a good source of meat with low fat content, but it is not good to eat too much, because it also contains a lot of creatine, which can promote muscle hydration and increase muscle growth rate.

3, poultry meat

Duck meat has a relatively low fat content, so it can be eaten in a small amount without much influence.

4. Coke

Coke contains a lot of calories, and long-term drinking of coke will also cause bone calcium loss and other adverse effects.

5. Chocolate

Its main function is similar to that of coke, and it also contains a lot of fat, which can be said to be the result of pork+coke. Don't eat during weight loss, especially at night.

6. Frying &; puffed food

These foods are characterized by high calorie, high cholesterol, high fat and low nutrition.

7. spaghetti

As a product of fine processing of wheat, pasta is easy to absorb because of its high starch content and low crude fiber, so it is not recommended to eat during weight loss.

2. Recommended food during weight loss:

1, leek

Because it contains more cellulose, it can promote intestinal peristalsis and defecation, thus discharging excessive nutrients and metabolic waste in the intestine, which is beneficial to losing weight and cleaning the intestinal cavity.

2. Bean sprouts

Rich in water, low in fat and calories, especially mung bean sprouts.

3. Cucumber

It is one of the best vegetables commonly used in the four seasons, because it contains malonic acid, which can inhibit the transformation of carbohydrates into fat in the body, thus effectively reducing the accumulation of fat in the body.

4, white radish

It contains very low calories, and contains an enzyme substance that can promote fat metabolism and reduce the accumulation of fat under the skin.

Wax gourd: high water content and low calorie. Has obvious diuretic effect, so in? Clean up? The internal environment and weight loss effect are remarkable.

Apple: I still want to recommend it. It is easy to be malnourished during weight loss. I still need to pay more attention to vitamin supplements. Apples are a good source.

3. Eating habits:

Pay special attention to living habits during weight loss, and developing regular living habits is the key to healthy weight loss. Ensure three meals a day and adequate sleep.

Breakfast: From a nutritional point of view, people's daily breakfast intake accounts for 60%. How to control breakfast is the premise of healthy weight loss.

Suggestion: liquid food is the main breakfast. It is very convenient to cook liquid food at ordinary times. Liquid food should be diversified to avoid nutrient deficiency.

The first plan:

1, porridge: Easy-to-make food, which can be mixed with appropriate amount of mung beans, and also helps to detoxify, which is very beneficial to cleaning intestines and beauty beauty.

2, pickles: you can eat some pickles, pickles, low calorie, low fat. It is a good product to lose weight.

3, an egg: provide the protein you need for a day, without eating egg yolk, which has little effect.

The second plan:

1. Corn porridge: Corn flour is easy to buy in the market now. Porridge boiled in water belongs to coarse grains and is very beneficial to health.

2. A piece of oatmeal bread: it also belongs to coarse grains, with moderate calories and low fat, which is conducive to intestinal peristalsis.

3. a glass of juice, according to your own taste, you can consider drinking some drinks with mixed flavors.

The third scheme:

1. A bowl of oats, about 150G, Australian oats, the first choice for health. . . . . .

Apples are the source of vitamins.

3. A small cup of yogurt: Yogurt (not flavored, but the thick one that needs to be refrigerated) is a good drink, easy to feel full, and can provide a rich source of protein.

The above scheme can be repeated repeatedly, which can not only ensure nutrition, but also make weight loss less painful.

Lunch: Lunch should be a reason to lose weight. Generally speaking, it should be based on the principle of not eating fat and engaging in calories.

Recommended lunch:

1, an apple.

2, a banana, there are many benefits, not one by one.

3. Peaches or pears.

It can also be adjusted according to personal preferences, but the principle needs to be grasped.

Dinner: consider eating some meat for dinner, but keep the fat intake low and don't overeat about 7-8 servings.

Food to consider:

Scrambled eggs with tomatoes are delicious and contain a lot of vitamins.

Stir-fried bitter gourd: a good product for beauty, heat and detoxification. . .

Fourth, exercise habits.

Firstly, introduce the types of sports. Generally speaking, we divide exercise into aerobic exercise and anaerobic exercise. Aerobic exercise mainly includes long-distance running, race walking and traditional dance. , mainly focusing on endurance. This kind of exercise is characterized by long time, low intensity and high endurance, which mainly exercises cardiopulmonary function. There is also what we call anaerobic exercise. This kind of sport is mainly sprint, which is characterized by strong explosive power and instantaneous strength, but often in a short time.

Since you want to lose weight, you can't take anaerobic exercise and strength exercise, but mainly focus on endurance, such as long-distance running Running is a good exercise method, which can exercise to many parts, increase vital capacity and improve heart function. This is a good method. It is worth noting that what we want is jogging, and we should stick to it for a long time. Research shows that to burn fat, you must exercise for more than an hour. Of course, in order not to be too monotonous, we can use a combination of various exercise methods, such as skipping rope after running for 30 minutes (about 4 kilometers). The total time should be controlled at more than one hour.

Followed by dancing, dancing is a good way to lose weight, dancing is also a good way to shape lines, which is of great help to improve temperament and physical coordination. Persisting in modern dance training for about 45 minutes every day will consume a lot of energy. Six times a week, you can lose 10 kg in four months and it is not easy to gain muscle.

Third, the key recommendation? Taekwondo, a martial art originated from ancient Korea, mainly emphasizes simplicity and flexibility, because all efforts are concentrated on the waist, which has a good effect on reducing waist fat.

Fourth, walking, walking can be understood as shopping, you can go shopping for a long time. Girls should be good at shopping. As long as you keep walking 5 kilometers five days a week and 45 minutes, you will lose weight 10 kg in half a year. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Maybe someone will say? No time for a walk? . In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Three times a week? Five exercises are a good way to reduce fat, lose weight, gain muscle and make you energetic. Run five times a week at a speed of 170 meters per minute for 45 minutes each time, and you can reduce 10 kg in three months; Dance; Swimming for 4 hours a week can reduce 10 kg for 4 months; Cycling four times a week, each time 1 hour, each hour15km, and you can reduce10kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

The above methods can be used for long-term exercise, but they should not be excessive and appropriate.

This is the exercise schedule for the next day.

Morning: Wash your face with ice water first, put your face in ice water for about 5 seconds, then gently pat your face 2-3 times to help eliminate edema, and then start facial movement.

First of all, try to bulge your mouth like blowing bubbles for ten seconds; Try to pucker up again and hold on for 10 second. Can reduce the fat on the face.

Second, look up slowly, look at the sky, open your mouth and send it up with the tip of your tongue 10 second; Retract your tongue, close your mouth, slowly lower your head, and repeat 10 times to reduce mandibular hypertrophy.

Third, the mouth is slightly open, and the jaw moves left and right, repeating for 30 times. Just do it 2-3 times a day.

Jogging in the morning, about 45 minutes-1 hour.

When you go to school and work, if you have to take a bus to a place far from your work (class), you can consider taking a bus standing. Scientists recently found that if you stand for 5-7 hours every day, you can lose about 5 kilograms in March, so you can lose weight by standing a few times more.

Take a nap at noon, about 10- 15 minutes, to keep the spirit of the afternoon.

Work and school: as in the morning,

Evening: 1. Consider going for a walk in the park, and make an appointment with your good friends to go to Guang Guang Street.

2. Go to some activities, such as dancing and TKD. .

At night: 1 1 before going to bed.