What to eat and how to eat during the fat-reducing and shaping period?

Have you set a goal of how much weight you want to lose? If not, then set it up quickly and insist on punching in every day!

Are you insisting on self-discipline? You can be lazy and cheat others, but your body won't cheat anyone ~

First of all, if you want to lose weight, look at your initial weight base. It will be much easier to lose weight when it is greater than 130, and it will be slower to lose weight when it is less than 130.

In addition, when the weight does not reach your ideal, don't do local shaping first. It is scientific to reduce the whole body first and then do local shaping. Do you believe those bloggers who teach shaping, which one is not symmetrical?

Finally, you must eat to lose weight! You can have a light diet periodically, but don't completely fast, or just drink water to lose weight, which will not pay off, which will reduce basal metabolism and make it more difficult to lose weight.

What principle? The principle is that if you don't eat at all or eat unhealthy food, your body will think that something is wrong with you and automatically start the energy-saving mode to maintain your body's operation, just like starting the energy-saving mode when the battery of your mobile phone is low.

The Dietary Guidelines for China Residents issued by the Center for Disease Control and Prevention of the National Health and Family Planning Commission of the People's Republic of China on May 3, 20 16 was formulated to put forward dietary guidance suggestions that meet the nutritional health status and basic needs of Chinese residents. The contents of this guideline are briefly summarized as follows:

1. There are all kinds of food, mainly cereals.

Don't be afraid of these carbohydrates, such as rice and noodles A single diet structure such as low-carbon water diet is not helpful to lose weight. In choosing food, you can try to choose coarse grains with less processing, and the carbohydrate content will be lower than that of refined carbohydrates, but realistically speaking, there is no difference. Brown rice replaces white rice and quinoa replaces wheat.

2. Balance diet and exercise and lose weight healthily.

It is right to exercise every day, but the way and intensity of exercise are different. Office workers should avoid sedentary, get up every hour to exercise and drink water at intervals.

3. Eat more fruits and vegetables, milk and soybeans.

Dark green vegetables should be > 1/2. Don't learn to go on a diet and eat boiled cabbage. Andrew's diet and Guan Xiaotong's diet are scientific diet, which are highly recommended.

Fruit juice can't replace fresh fruit. Freshly squeezed fruit juice changes the physical properties of fruit, improves the GI value of fruit to a certain extent, and easily leads to obesity or metabolic diseases. In addition, freshly squeezed juice also abandons a part of healthy dietary fiber for taste.

Needless to say, milk soybeans are rich in protein. Pay attention to the types of bean products, such as bean curd, yuba and vegetarian chicken. Salt and sugar easily exceed the standard.

4. Eat fish, poultry, eggs and lean meat in moderation.

What we are talking about here is moderation, not big fish and big meat. About the yolk of an egg, you can eat a whole egg for breakfast one day. People who say that cholesterol is high tell us that there is little correlation between cholesterol in egg yolk and cholesterol in blood. So eating egg yolk won't raise your cholesterol, just in moderation.

5. Eat less salt and oil, control sugar and limit alcohol.

A light diet is good for all functions of your body. Many foods are neither salty nor sweet, but they contain a lot of salt and sugar, so pay more attention to the ingredient list when buying things. Some whole wheat bread sold under the banner of "losing weight" can be called whole wheat bread if the content of whole wheat flour exceeds 75.

Why not say more about abstinence from sugar? What you lose weight is the fat conversion of sugar. You must look at the ingredient list and parameter list when eating!

Here are some fat-reducing meals I have cooked. Sisters can refer to it. Remember: you must eat well to lose weight, reduce fat and shape, so that your nutrition metabolism will be fast and you will be thin! ! !

Shh? Cook for a few minutes and take pictures for half an hour. I hope you can be a better fairy in your ideal ~