Breakfast: Eat only fruits or vegetables, and if necessary, add one or two pieces of whole wheat bread or graham crackers, or eat milk and eggs.
Two: lunch and dinner: vegetables account for 70%, and the remaining 30% can only choose one, not two.
A: Starch: rice, flour, noodles and bread.
B: Meat: mainly white meat and poultry meat. (skinned chickens and ducks. ) Try to eat less red meat such as beef and pork.
Seafood: Fish is better.
For example, a meal, 70% eat vegetables, 30% eat meat, and can't eat rice. Another meal, 70% eat vegetables, 30% eat starch.
Suggestion: Eat only meat at 7: 30 a day, eat only fruits and vegetables once a week to clean up the stomach, and drink some low-calorie foods such as skim milk, cereal and eggs as supplements.
Three: Do not eat more than 1200 calories per day during weight loss.
Four: Eat only 70% full every meal. Don't eat too fast. Too full.
Five: Drink 6__8 glasses of water every day, which is equivalent to 2000 _ _ 250 ml.
Six: Don't eat for four hours before going to bed.
Seven; Do not eat snacks, canned food, pickled food, fast food, alcohol, strong tea, processed drinks, coffee, etc.
Eight: The food is mainly light. Salty and spicy food is easy to cause obesity in the lower body. Avoid frying, frying and frying food, avoid eating a lot of sugar, and eat more foods containing iodine, such as kelp, laver and so on.
Don't sit for fifteen minutes after dinner. Insist on doing light exercise every day.
Ten: finally, remember: calories consumed > calories burned = overweight.
= = = Obesity