The principle of losing weight is that the total intake is less than the consumption.
Dietary principles:
First, eat regularly and quantitatively every day, insist on eating at the same time every day, form a regular routine, and resolutely put an end to snacks and drinks. No snacks except three meals. If you really want to eat, switch to low-sugar and low-calorie fruits and vegetables. You can't drink any drinks. You should use boiled water or tea instead. Tea is offered half an hour after dinner. Pu 'er tea and green tea are recommended.
Second, there is not enough to eat, less oil and less salt. Oil is saturated fat. Eating more oil means eating more fat. Salt will hinder fat metabolism, so try to eat lightly.
Third, balanced nutrition. It is recommended to eat fruits and vegetables during weight loss. You can eat fish and eggs, but you should pay attention to the practice and the amount you eat, and try to boil the water.
Specific:
Breakfast: Drink a glass of honey water before breakfast to help defecate. Breakfast focuses on the balance of nutrition. You can usually have breakfast, but you should pay attention to the quantity. If you don't have enough to eat, just eat. It is recommended to eat boiled eggs, porridge, soybean milk, soybean milk and milk. Choose what you like.
Lunch: The main thing is to pay attention to the amount. Don't eat too much, just eat until you are not hungry. You can eat meat, fish eggs and so on. Lunch. It is recommended to eat fish and other meat, but try to eat less oil and salt. For quick results, try to eat cooked food instead of fried food. The staple food is basically starch with high calories. Pay attention to quantity when eating, eat less staple food and more vegetables.
Dinner: The principle is not to eat after noon. Dinner should be finished before 7 o'clock, and before noon, avoid greasy food and eat less staple food. Dinner is just a mat.
If you insist, you can skip dinner and change to fruits and vegetables, and the effect is more obvious.
Exercise:
Dieting is to reduce intake, and exercise is to help burn fat.
Jogging, swimming and skipping rope are all good exercises. At 7-9 pm, I went downstairs to do sports, and I felt very tired at first. You can gradually increase the amount of exercise, but you must keep exercising for more than half an hour, and aerobic exercise will start to consume fat for half an hour.
It is too fat to run. At first, you can use brisk walking instead, stick to 1 hour, and gradually change to jogging after adaptation.
You should also do some local exercises, such as push-ups, sit-ups, and exercise your waist, abdomen and arms.
You shouldn't eat or drink after exercise.
Exercise, don't fish for three days and dry the net for two days. It's better not to move than to exercise occasionally.
I still have some suggestions, you might as well try:
1 No matter how hungry you are, eat slowly. After eating for about 5 minutes, stop for a while to let the brain's response to satiety reach the center and make you feel full. Think again at this time. Are you still hungry? Do you want to keep eating? Overeating is due to slow nerve reflex. In fact, people are full, but the reflection has not kept up. If you still feel hungry, eat more.
Encourage each other, find a few friends to lose weight together, supervise and communicate with each other, and read more posts about others' success in losing weight. Tencent has a slimming experience, which is a successful slimming experience. Go to see it often and encourage yourself.
Don't always weigh yourself, it will hurt your self-confidence.
The above is a specific weight loss plan. As long as you persist, it is impossible to lose weight.