Drink a cup of warm water after getting up in the morning, then eat a steamed bun and an egg for breakfast and milk oatmeal at noon. Milk is preferably skim or low-fat, or it can be pure milk. After boiling, throw away the top layer of cream. Oatmeal must be pure, without adding other saccharin, such as Quaker brand, which is quite good. About 3 spoons of ordinary soup spoon is enough. Eat sweet potato porridge for dinner, more than half a bowl, eat no other side dishes except sweet potatoes, or rice porridge with tofu brain. Jog for 5 laps (2000M) at night, and don't eat any high-calorie food in the rest of the time. You can soak some scented tea or green tea, oolong tea, barley tea and the like, or choose to eat a fruit.

You can lose about 2~3 kg without hurting yourself.

The second week:

A cup of warm water after getting up in the morning,

Breakfast: milk oatmeal (milk, oatmeal requirements are the same as above), an egg.

Lunch: 2 corn (one whole, steamed)

Dinner: It is also sweet potato porridge, with a little more than half a bowl (about 55 calories).

Jog five times for an hour or two after dinner.

You can lose about 2~3 Jin.

The third week:

A cup of warm water

Breakfast: 1 slice of whole wheat toast, a glass of milk (milk requirements are the same as above) and an egg.

Lunch: a potato, stir-fried with sesame oil or olive oil, without too much salt.

Dinner: mung beans, red beans, coix seed, tremella, peanuts, boiled together with water, with or without salt, eat a bowl.

Run five laps slowly in an hour or two for dinner.

You can lose about 2~3 Jin.

These can be recycled and the order can be adjusted at will. If you are a girl, you can drink some honey water during menstruation, or eat nuts, chocolate, coke, sugar, ice cream and cake in the afternoon, but don't eat it in moderation. Eating too much weight will rebound, and you can't eat these snacks after menstruation. Keep exercising, not necessarily running, but other things can be done. Be sure to cooperate with exercise when eating diet meals. When the weight is reduced to a satisfactory level, you can resume your normal diet, but you should increase your exercise, such as running to 10 lap.

This is my own customized diet menu. I have experienced it myself and the effect is not bad.

I wish you an early success in slimming _ _! !