The principle of daily nutrient intake is 3, 3, 3, 3. The following is the "total amount" of daily intake.

Three kinds of fruits, the best fruits are apple, guava, banana and Liu Ding.

Some fruits (such as pears, watermelons and mangoes) are too sweet, so don't eat them for the time being.

Three servings of vegetables

Mainly cooking, followed by frying.

There are many mistakes here, such as potatoes are not vegetables.

Three kinds of protein.

Mainly white meat (such as fish & etc.); Chicken)

Sanfen whole grains

You can eat rice or steamed bread.

Cooking and steaming are the main cooking methods, followed by frying, and the food with glutinous rice is eaten less.

It's best not to drink soup, which is basically very high in oil. Just eat noodles when you eat them. Don't drink all the soup.

Some foods are oily, so don't touch them.

For example: fried food, biscuits, "jiaozi" and "meatballs".

The latter two are often mistaken for indifference, so it is wrong to eat too much.

Besides, don't be hungry. Once you are "hungry", your body will automatically reduce fat conversion, which will make you lose weight more slowly.

Exercise is necessary, but not excessive (unless you want to build muscles). Three times a week, 40~50 minutes of aerobic exercise each time is enough. Remember that the heart rate must be above 1 10 to achieve the effect of aerobic exercise.

I only rely on the food above to control and exercise. I have lost 3 kilograms (6 kilograms) since the beginning of August.

Please come on!