The increase of human demand for protein is particularly prominent, reaching 80 ~ 90g per day, of which high-quality protein should account for 40% ~ 50%. It is suggested that you should eat a reasonable diet and exercise. On the premise of ensuring nutrition, you should focus on high-protein and high-fiber cereals, fruits, vegetables, dairy products, bean products and peeled seafood (that is, you should eat these foods, but you must pay attention to cooking methods. Two months after losing weight, resolutely resist high calorie, fried and junk snacks, pay attention to eating less and more meals, and eat more when you are too hungry.
Sticking to three meals a day is good for losing weight.
Weight loss principle: Some people think that eating less than one meal can reduce calorie intake, which nutritionists think is wrong. If the interval between meals is too long, the brain will continue to supply energy until the next meal. That is to say, if you don't eat this meal, you will eat more than when you eat normally, and your body fat will accumulate a lot. Facts have proved that eating one meal less does not mean eating one meal less calories.
Implementation steps: stick to three meals a day and adjust your eating habits.
Diet:
1. Breakfast: Be sure to eat, or you will get fat if you don't eat. Choose soybean milk, milk, oats, whole wheat bread, cereal, eggs and fruits (choose two kinds of low fat and low sugar).
2. Lunch: a staple food (preferably rice, pasta with more calories), vegetarian dishes+meat dishes, try to choose high-protein fish and chicken to cook lightly.
I suggest you choose all vegetables that are vegetarian, such as onion tofu, yogurt salad, cucumber salad, fungus, mushrooms and fungi. Just cook and steam the meat, with less seasoning and high calories. )
3. Dinner: 1/2+ vegetarian, lunch staple food, fasting after 7 pm.
If you are hungry in the middle, you can eat some fruits and cucumbers. (Choose the one with low sugar content)
Note: reduce the intake of high-calorie and high-fat foods, such as snacks (cakes, desserts, cold drinks) and fried barbecues. If you don't eat them, it is not recommended to eat them in the morning, but there is no fat at all, otherwise it will lead to menstrual disorders and even infertility in the future. 25% ~ 30% of girls' daily energy supply should come from fat, and the ratio of animal fat to plant fat is 1: 2. Healthy snacks include dairy products such as milk and yogurt, various fresh fruits and vegetables, nuts such as peanuts and walnuts. Buy raw nuts instead of snacks.
You can also eat vegetarian steamed stuffed bun jiaozi sushi and make your favorite food, just pay attention to the calories of the ingredients.
Then tell you, drink more water every day, you know, but I suggest you change the water to Pu 'er tea (it's hot tea, check the efficacy of Pu 'er on the Internet, I drink it every day now, unlike other things that stimulate the stomach and refresh myself by reading and studying).
How to drink tea every day:
Morning: Drink a glass of honey water on an empty stomach after getting up.
Efficacy: Runchang laxative, promote metabolism. I learned from it that I drink boiled water every morning and immediately feel a stomachache. Pooping is really good for my health. I really don't understand why so many people are constipated. The spots under the eyes of middle-aged people mean defecation. You don't want to, so get used to it now. If you don't feel it, just sit for a while, that is, hold on. In a few days, you will go to the toilet first every morning. If you don't have a biological clock, drink honey and switch to boiled water.
Noon: Half an hour after lunch (about 500ml).
The concentration of tea is moderate, so be sure to drink hot tea. This cup of tea is best served while drinking.
Efficacy: scraping oil
Evening: half an hour after dinner (about 500ml).
Just like that cup of tea at noon, drink it while it is hot and the concentration is moderate.
Efficacy: scraping oil
The rest of the time, drink if you want, just don't drink too much. But be careful not to drink it before meals, or it will increase your hunger and make you eat more.
Finally, I suggest you exercise: I think you are a little lazy, but you have to go outdoors every two days. In fact, jogging is the best way to lose weight. If you can't persist, you can go shopping and go anywhere (drink pure water when you are thirsty, but don't drink it). Or, ride a bike for more than 40 minutes, and just find a classmate to play or study.
You can start exercising as soon as you open your eyes in the morning, which can get through many important links of your body and achieve the effect of slimming.
Morning:
After opening your eyes, lie on your back in bed and stretch forward for about 10 seconds without holding your breath.
When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees, fall to your left waist for stretching, and follow with your left hand.
Sit on the bed, lean forward, stretch your back, put your hands on your head and stretch forward for about 10 second.
Stand up, bend your left elbow behind your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second, and do it alternately from left to right.
I suggest you go online to find or buy the primary movements of Whelan yoga, which is especially good. I did it every morning for a while. It was very gentle. You can relax without losing weight and form your own tall and graceful posture. You must be polite when you are so tall. )
Then you have to stand after dinner every day. Just wash the dishes and wipe the floor. Your mother is still very happy. You should lose weight and stand for at least 30 minutes.
Try to climb the stairs 15 minutes.
Stand up, squat down, stand on tiptoe and kick behind the wall. In other words, you should be conscious. I suggest posting more notes where you see them. Don't forget to do sit-ups on the sofa while watching TV 1 min. Lie back straight, kick while watching TV, or ride a bike in the air. Or take two mineral waters, stand up straight and lift them 30 times, twice a day.
In other words, you should be conscious. I'm going to lose weight in the next two months, so I should think about it at any time. When I eat and study, I think that I should not lose weight too fast, just about 2-3 kilograms a week. Don't weigh yourself every day, there will be a stagnation period in the middle. When you form a habit, you can stick to it after school. Actually, you should exercise more.
In this way, you should lose at least 10 kg in 2 months! ! Otherwise, your current method is to lose weight quickly, rebound as soon as you stop, and your body is broken.