1, diet Monday.
Breakfast: yogurt, fruit and oatmeal.
Lunch: a small bowl of rice, cold broccoli and a boiled egg.
Dinner: vegetables, fruits, protein food, a little lean meat.
Weight loss exercise recommendation: jog or brisk walk twice, at least 30 minutes each time, and cooperate with some aerobic relaxation exercises.
2. Tuesday on a diet.
Breakfast: salad, whole wheat toast, wheat germ milk, kiwi fruit.
Lunch: vegetarian jiaozi, assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
Weight loss exercise recommendation: 30 minutes of yoga practice, 10 minutes of stretching ligaments, and 30 minutes of aerobic jogging.
3. Wednesday's diet
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Weight loss delivery recommendation: 40-50 minutes of aerobic exercise (spinning bike, barbell, aerobic, etc.). ), 10 minute ligament stretching.
4, Thursday diet
Breakfast: oolong tea, monkey peach.
Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.
Recommended exercise: change the exercise content, such as swimming, skipping rope, etc., and strengthen flexibility exercises.
5. Friday on a diet.
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
Weight loss exercise recommendation: jog for 30 minutes, practice resistance equipment for 30 minutes, 10 minutes to relax muscles.
6. Saturday of the diet
Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.
Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.
Dinner: turkey breast or a chicken breast, lettuce or tomato salad, coffee or tea.
Weight loss exercise recommendation: 45-50 minutes for yoga class and 30 minutes for jogging.
7, diet Sunday
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.
Weight loss exercise recommendation: 30 bicycles, 40 minutes of jogging, 10 minutes to relax muscles.
8. During weight loss
When getting up in the morning, some people are used to drinking a cup of coffee to refresh themselves in order to work better all day, but they don't know that coffee can only play a temporary role and can't last all day. Experts suggest that you can drink a cup of hot chocolate or orange juice in order to work better and have enough energy. Contains vitamins and calories needed by the human body. Eating a fruit will make you refreshed all morning.
Before eating at noon, I often feel very hungry, but I will be full as soon as I eat. This kind of behavior is wrong. If you eat too much, you will protest. The best way is to drink a glass of water and eat an apple 30 minutes before meals, which can also help digestion. You won't be too hungry at dinner time, and you can eat well and healthily by chewing slowly. You will feel very hungry after fitness exercise, and you can't be hungry, otherwise those previous efforts will be in vain.
We can eat some low-fat or nonfat foods, such as yogurt, or some foods containing protein. Protein can provide the ingredients needed by human body, which is more conducive to losing weight. Besides, when we are very hungry, we want to eat everything we see. The temptation at this time is the lowest. To solve this problem, we can divert our attention when we are hungry. If you really want to eat, you can eat some rich fruits and low-sugar foods, which are nutritious and can control your food intake.