Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.

3-day scientific diet for losing weight

The Quaker's name for Sunday

Breakfast: half a grapefruit or orange, a slice of bread and two teaspoons of peanut butter.

Lunch: half a cup of tuna or half a steamed fish (any fish will do), a piece of bread and a cup of coffee or tea.

Dinner: two pieces of meat (any meat can be used, weighing 85g), a cup of boiled beans, a cup of boiled cabbage and an apple.

the next day

Breakfast: an egg, a piece of bread and half a banana.

Lunch: a cup of yogurt and five biscuits.

Dinner: two hot dog sausages, a cup of boiled broccoli, half a cup of boiled carrots and half a banana.

the third day

Breakfast: five biscuits, a glass of milk and an apple.

Lunch: a boiled egg and a piece of bread.

Dinner: a cup of tuna or a steamed fish (any fish will do), a cup of boiled cabbage, a glass of boiled cauliflower and half a banana.

Food suitable for weight loss

1, yam

Yam contains a lot of starch, protein, B vitamins, vitamin C, vitamin E, glucose, crude protein amino acids, choline, allantoin and so on. As a highly nutritious food, Chinese yam soap is the precursor of synthesizing female hormones, which has the functions of nourishing yin, strengthening yang and enhancing metabolism. Dopamine in yam can dilate blood vessels and improve blood circulation. Improve human digestive function, enhance physical fitness, and improve skin's moisturizing feeling and color. Yam is MM's natural slimming food, which contains enough fiber to make you feel full after eating, thus controlling your appetite. Secondly, yam itself is a kind of food with high nutrition and low calorie, so you can eat more without worrying about getting fat.

2, high protein

Processed carbohydrate foods can lead to obesity, uncontrollable hunger and appetite. Therefore, limiting the intake of carbohydrates and absorbing a lot of high-protein foods can reduce weight and keep slim. The cycle of this diet is two weeks. In the 14-day slimming plan, patients can only eat proper amount of vegetables, but they can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy.

3. Soy milk

Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss.

4. vinegar

Vinegar fever is rising at home and abroad. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~20 ml of vinegar every day can play a certain role in losing weight. A kind of health vinegar made in Shanghai is also very good. In daily life, there are many ways to eat vinegar. You can dip it in, mix it with raw food, or put a little vinegar in the soup to adjust your appetite.

Step 5: nuts

Many people think that eating too many nuts will make you fat, probably because there is more fat in nuts. It is true that the fat content of nuts is high, but you will find that nuts will be full if you eat a little, and the fat in nuts is easier to digest and absorb than other fats. And nuts contain a lot of dietary fiber. Dietary fiber can promote intestinal peristalsis. Some people have small stomachs because defecation is not ruled out. Dietary fiber can effectively solve this problem.

Nuts can also scavenge free radicals, reduce the risk of type 2 diabetes in women, regulate blood lipids, improve vision, strengthen the brain and improve intelligence.

6. Hot coffee

Weight loss coffee hot drinks are better than iced coffee. Hot coffee can help you burn calories faster. Play the best slimming purpose.

7. Fruit and fruit weight loss, as the simplest and healthiest way to lose weight in the diet, is increasingly loved by dieters. Fruit is a kind of food that cannot be separated from daily life. In addition to vitamins and sugars, fruits are also rich in dietary fiber, which can play a role in losing weight through reasonable consumption. Dietary fiber in fruit absorbs water in the large intestine after chewing, forming a gelatinous substance, similar to a sponge. It can wrap cholesterol and cholesterol-like substances and excrete them from feces. Bile is synthesized in the liver and its raw material comes from cholesterol. When cholesterol is continuously lost from feces, the liver will inevitably extract cholesterol from blood as a raw material to synthesize new bile for digestive function. This is used and excreted, thus lowering the blood cholesterol level. So sometimes using the gelatinous substance in fruit to lose weight will have unexpected weight loss effect. Apples, oranges, kiwis, bananas, tomatoes, pineapples and so on. Both have weight loss effects. Seed melon is a kind of low-fat, low-sugar, low-calorie and mellow health food, which can supplement intestinal fiber, help digestion and prevent constipation. "Compendium of Materia Medica" records: "Seed melon is sweet"; "Seeking Truth from Materia Medica" records: "Seed melon gravy can moisten the lungs, relieve heart and spleen heat, quench thirst and reduce swelling". Modern medicine has proved that seed melon is rich in 18 amino acids, vitamins and various trace elements, such as acid, xanthic acid and nicotinic acid. It has diuretic, lung moistening and spleen invigorating effects, has the characteristics of low fat, low sugar and low fever, and also has auxiliary medical effects on diabetes and obesity.