1. The process of losing weight is as follows: a. Know yourself 1. Calculate the basic consumption of not exercising every day (rest for 24 hours): weight 52kg, normal consumption 1372.8 calories 2. According to the body mass index, the healthy weight range is 46.77-63.20kg 3. According to China's national conditions and aesthetics, the target weight is 47kg for female. The men's goal is 64 kilograms. According to the above calculation, the weight to be lost is 5kg. According to experience, you can lose B in one or two months, make a personal plan, and keep track of it. Configure recipes and exercise plans. According to experience, it is suggested that the daily food intake should be below 800 calories (adjusted according to your own situation), and you can naturally lose weight within one to two months. Suggested foods include boiled egg white, fish, chicken breast, steamed mutton, vegetables and fruits. All the above meats except fish should be peeled, degreased and steamed. Exercise can be customized according to your own situation. Walking and going up and down the stairs every day will consume calories, but to consume fat, you need to do moderate and low-intensity exercise, such as jogging and swimming, which takes more than 20 minutes. Everything is ready, stick to your plan, and suggest using tools to record the plan, track (including implementation and weight change), supervise and encourage yourself! During the platform, seek the encouragement and supervision of friends and relatives, continue to make plans, and record the implementation and results! Second, the specific plan when quick-acting and confidence-building are needed: here is a recipe based on eggs. Why pay attention to eggs? Not much to say about her nutrition. In addition, 1 cooked eggs contain 80 calories (only eating protein has lower calories), but when we digest and absorb them, our intestines and stomach consume 92 calories. Therefore, eating 1 boiled egg makes our stomach feel full, but actually reduces 12 calories for us. Eating more cooked eggs is good for losing weight. One more thing to add, if food containing protein is eaten with starch, it will make the body feel full for a long time (prolonged digestion time), so it should be used in the initial diet, but it should not be eaten like this all the time. On the one hand, it will increase the digestive burden, and on the other hand, it will cause garbage deposition in the body, which is not conducive to health. The intake of this set of recipes is relatively low, in order to see obvious effects in the early stage of weight loss and give yourself motivation and confidence! Change the diet after losing 5 kg ~ Monday: Breakfast: boiled eggs 1 (about 4 1 calories) whole wheat toast 1 slice (about 172 calories) grapes 1 serving (about 45 calories) pure coffee/kloc-0. Lunch: 1 piece of whole wheat toast (about 172 calories), eggs, white 1 piece (about 15 calories), black coffee 1 cup (0 calories), and dinner: black coffee 1 piece. Vegetable salad 1 serving (about 60 calories) kimchi 1 serving (containing a small amount of spicy oil, about 70 calories) Snacks: chocolate 1 serving (only allowed to eat before noon, 55 calories) Description: The total calorie intake is 645 calories. If you feel hungry, you can eat fruit. The average-sized apple has 55 calories. Pickles are sold in the supermarket in Vuormaa. If cholesterol is high, breakfast eggs can be replaced with tofu, or just eat protein; Coffee without sugar and milk; Also pay attention to drink plenty of water. Third, the actual plan for the stable period (the following plan example is for my wife) 1 100 calories recipe: breakfast: 0.5 cup of ordinary milk (*** 100 ml 66 calories) 2 slices of bread and toast (*** 156 calories) plus condensed milk. Lunch: curry rice spicy 1 serving (2 10g/ serving of 256 kcal), natural orange juice (100%) 1 cup (200ml/ cup of 84 kcal), and dinner: 1 package of sauced meat. Other points for attention can be divided into 1 students and 2 office workers according to your occupation. For 1, as long as snacks are controlled, others can eat normally. If classmates or friends eat together, they will generally pay attention to 2, mainly to control the calorie intake at night. Even if they participate in social activities, they should drink less alcohol and oil and pay more attention when eating hot pot. In terms of food, whether it is 1 or 2 in exercise, walking is the most natural way to consume calories. It is recommended to walk for more than 45 minutes every day, followed by going up and down the stairs, and the other one can jump rope indoors. It is very important to keep planning and follow up implementation. It is best to invite family and friends to supervise.