February 2004 17

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Spring is near, can summer be far behind? You have probably longed for pretty girls and handsome men to fly down the street in light clothes to decorate the moving scene of "summer colors", right? A watched pot never boils. Let's see how to lose the three or five pounds of fat you raised in a winter, especially after the Spring Festival.

The first is a reasonable diet.

Formula 1

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: coarse grain porridge 100g, lean steamed stuffed bun 100g.

Morning noon: 1 fruit.

Lunch: rice 100g, skinless chicken 100g, fungi 100g, vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.

Before going to bed: 250 ml of skim milk.

Recipe 2

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: 400 ml fresh milk, whole wheat bread 100 g.

Morning noon: 1 fruit.

Lunch: rice 100g, lean beef 100g, fungi 100g, vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, kelp 100g, vegetables 100g.

Before going to bed: 250 ml of soybean milk.

Recipe 3

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: 400 ml of soybean milk, eggs 1 piece, staple food100g.

Morning noon: 1 fruit.

Lunch: rice 100g, livestock liver 100g, kelp 100g, and two vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.

Before going to bed: 250 ml of skim milk.

Please note:

1, three recipes alternate, and foods without specific names can be matched by themselves, but the quantity should be controlled.

It is best to eat two kinds of fruits in the morning and afternoon.

3. Men can add 50 ~ 100g staple food or 1 ~ 2 fruits every day.

4. Drink 8 ~ 10 glass of water every day, about two or three liters.

5. It is advisable to cook when cooking, and it is best to eat no more than 50 grams of oil every day.

6, less salt, soy sauce and other condiments, but the right amount of vinegar.

7. Every weekend, you can eat some dessert such as cream cake, ice cream and chocolate for breakfast and lunch, but it is best to reduce the staple food moderately for dinner.

In addition, in order to achieve better slimming effect, we must adhere to scientific exercise.

Insist on physical exercise every day 1 hour, activity time 15? 00~ 17? 00 am is the best, and it can be arranged in the evening, but after meals and before going to bed 1 hour.

The specific scheme is as follows:

1, 30 minutes (about 4 kilometers) of brisk walking, jogging and other low-intensity, long-term aerobic exercise to exercise cardiopulmonary function.

2, 10 ~ 15 minutes to strengthen muscle strength and endurance push-ups (10 ~ 15 times/group, 2 ~ 3 groups), sit-ups (15 ~ 20 times/group, 2 ~ 3 groups)

3, 15 minutes to improve the flexibility of large muscle groups such as shoulders, chest, back and lower limbs, stretching, shaking, massage and other relaxation activities. Pay attention to stretching. After each part feels stretching, keep this posture for more than 30 seconds.

It is best to organize the whole family to go hiking, mountain climbing and other outing activities on weekends. Of course, it's also a good idea to go shopping or cleaning with your wife.

In addition, it is best to sleep before 23:00 every day to ensure seven or eight hours of sleep. Of course, it is also important to develop good hygiene habits, such as taking a bath as soon as possible after exercise.

If you want to lose weight faster, you can reduce the staple food for dinner or extend the aerobic exercise time during exercise. But don't lose more than two kilograms a week, because losing weight too fast is not only easy to rebound, but also poses a threat to health.

If you accidentally eat too much one day, you'd better increase your exercise that day.

If you can seriously implement these measures, you will lose at least 0.8 kg of fat every week. There are still seven weeks between now and May Day. If you are willing to follow the plan, you can not only lose five or six kilograms of fat, but also keep your lips red and your teeth white and energetic.

I finally don't have to weigh myself every day. Weekly fixed 1 hour, early morning weighing record, fasting, wearing the same clothes. This will help you to lose weight better.

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