Daily breakfast: 1 guava or tomato, 2 eggs, 1 cup sugar-free black coffee.
Bian Xiao Note: Guava is the common name of guava. Its fruit is rich in nutrition. Eating more can prevent aging and eliminate toxins in the body.
Monday
Lunch fruit platter (not limited, but not excessive) guava+tomato+grape 10, (or fruit with too much water without sugar)
Dinner: 2 eggs+vegetable platter 1 small plate (cucumber, carrot, bean sprout and green pepper are all acceptable)+whole wheat toast 1 slice (baked)+guava 1 slice+black coffee 1 cup.
Tuesday
Choose one of cold chicken wings or breast meat for lunch (boiled, steamed and pickled, but peeled) +2 tomatoes +65438 guava +0.
Dinner 150g lean meat (boiled or steamed)+vegetables+celery+cucumber 1 plate+black coffee 1 cup.
Wednesday
Lunch: 2 eggs +2 tomatoes+black coffee 1 cup.
Dinner lean meat 150g+ celery+carrot+lettuce 1 side dish.
Thursday lunch: same Monday dinner: same Monday.
Friday
Lunch: 2 eggs+half a catty of spinach (only boiled cold, add a drop of fragrant oil)+1 cup of black coffee.
Dinner fish 1 piece (steamed or boiled)+lettuce 1 small plate +2 tomatoes+toast 1 piece+guava 1 piece+black coffee 1 cup.
Saturday
Lunch is the same as Friday.
Lean meat for dinner 150g+ celery+cucumber 1 side dish+tomato 1+ black coffee 1 cup.
Sunday
Lunch is the same as Monday.
Dinner drumsticks 1+ carrots+boiled cabbage 1 small plate, 2 tomatoes+guava 1+ black coffee 1 cup.
Matters needing attention in coordination with this menu
1, wine, sugar, drinks, ice cream, cakes, melon seeds, peanuts, etc. It is absolutely forbidden.
All rice and vegetables should not be fried.
3. Take more walks, exercise and do more gymnastics.
Chicken and fish can only be boiled, steamed and marinated.
5, three meals fasting food outside the menu.
6. You can use tea or boiled water instead of coffee.
7. Varieties of fruits and vegetables can increase fruits with less sugar content and moisture, such as lotus seeds, cantaloupes and pears, or vegetables such as pickles, loofahs, gourds, bean sprouts, leeks and eggplant.
8. Eat up to 3 eggs a day (that is, breakfast can be reduced to 1 egg).
9, coffee can not add sugar.
One-week weight loss menu 2
Monday
Breakfast: 2 slices of whole wheat toast, 1 boiled egg and 1 cup of 250cc coffee (if you are afraid of bitterness, you can add low-finger creamer or "sugar substitute", which is as sweet as ordinary sugar. It is available in supermarkets or western pharmacies. The market price is about $ 100~200). Lunch: 3/4 bowls of brown rice, stir-fry (sweet potato leaves+1 teaspoon olive oil), braised beef brisket (one or two beef brisket, 60g white radish, 30g carrot), loofah soup and lotus spray. 2 dinners: 3/4 bowls of brown rice.
Tuesday
Breakfast: sandwiches (two slices of toast, 15g foreign ham and half a tomato), 250cc coffee, a cup of lunch: Wonton Noodles (four Wonton Noodles, 50g egg noodles and a handful of Chinese cabbage), cold kelp, apples, and dinner: 3/4 bowls of germ rice, cold celery and miso soup (2 pieces of tofu).
Wednesday
Breakfast: 2 small packages, 1 boiled eggs, a cup of 250cc coffee, a large tomato lunch: 3/4 bowls of germ rice, fried straw mushroom, 1 bowl of winter melon soup, 1 serving of orange dinner: 3/4 bowls of brown rice, scalded broccoli, scrambled eggs with onion, lily soup.
Thursday
Breakfast: a bowl of porridge, a poached egg and boiled vegetables. Lunch: tuna sandwich (30g boiled tuna, half tomato and cucumber), a cup of 250cc coffee, a salad plate (preferably celery and lettuce leaves), an apple dinner: 3/4 bowl of brown rice, boiled vegetables, half steamed mandarin fish, in winter.
Friday
Breakfast: 2 slices of whole wheat toast, 2 boiled eggs, 250cc coffee, a cup of lunch: 3/4 bowl of germ rice, shredded chicken with silver buds (50g bean sprouts, half a chicken leg), cucumber fried konjac, white radish soup, orange, and one dinner: 3/4 bowl of brown rice, hot sweet potato leaves, cold bamboo shoots and loofah.
Saturday
Breakfast: a strip of corn (boiled in water), a snack bag, a cup of 250cc coffee, a bowl of brown rice, half steamed Wu Guoyu, cold celery, spinach soup, carambola 1 dinner: 3/4 bowl of brown rice, fried Chinese kale (50g Chinese kale and a spoonful of olive oil) and 4 pieces of dried bean curd.
Sunday
Breakfast: 2 slices of whole wheat toast, steamed eggs (two eggs), 250cc of coffee, a cup of lunch: beef noodles with tomato sauce (cooked noodles100g, beef 2g, Chinese cabbage100g), cold cucumber, papaya, half dinner: 3/4 bowls of brown rice, tomato eggs (one tomato, one tomato egg).
# Note:
If you feel hungry between meals, never eat snacks!
You can eat some soda crackers or some fruits, such as oranges, guavas, kiwis, tomatoes or drink milk.
In addition, when friends of office workers can't follow this recipe, drink a cup of 250 C C coffee with a light breakfast every morning. Don't drink more cc of coffee every time because you want to lose weight quickly. This can realize your dream, but if you lose weight too fast, you will regret it, and your skin will relax, resulting in stretch marks or physical discomfort!
If you feel unwell the next day, please don't continue this diet! !
If you have any questions during your weight loss, please send an email to a professional dietitian and we will answer them for you! !
I lost 4.5 kilograms a month through the personal experiment of the editor of this magazine. Please try to lose weight! !
Exercise: 36 kinds of exercise calorie consumption table (60 minutes)
Exercise consumption (calories) Exercise consumption (calories)
Shopping 1 10 kcal swimming 1036 kcal
Cycling 184 kcal bathing 168 kcal
Driving 82 kcal ironing 120 kcal
Playing tennis is 352 calories and washing dishes 136 calories
Climbing stairs is 480 calories and watching movies is 66 calories.
Walking the dog 130 kcal laundry 1 14 kcal
240 calories for outing and 228 calories for cleaning.
Aerobics is 252 calories and skipping rope is 448 calories.
Boxing 450 calories, nap 48 calories.
Learning 88 calories and dancing 300 calories.
76 calories for work and 255 calories for walking.
Golf 186 calories, 555 calories.
Watching TV 72 calories jogging 655 calories
Playing table tennis is 300 calories and running is 700 calories.
276 calories for cycling and 300 calories for physical training.
Skiing 354 calories, fitness 300 calories.
Flower arrangement 1 14 kcal kungfu 790 kcal
Shopping 180 calories Sit-ups 432 calories
Hula hoop, as an essential part of thin waist exercise, can also be transformed into a multifunctional weight-loss weapon. The new 30-to 40-minute hula hoop game introduced below will definitely make you thinner and thinner. The only requirement of the fitness instructor is that you do it with a 3-pound hula hoop press. Of course, you can also use ordinary weight hula hoops, but the weight loss effect is different.
How to play:
1. Do warm-up exercises for three minutes.
2. Put the hula hoop on your hips and turn it for 3 to 5 minutes.
3. Stand with your feet shoulder width apart and turn your toes slightly to the left. Stand up the hula hoop and put it next to your left foot. Hold the top of the hula hoop with your left hand. Lift your right leg to the right (as high as your hips or as high as possible); At the same time, roll the hula hoop away from your body and extend your right arm over your head. Repeat on each side of the body 12 times.
4. Put the hula hoop on your hips and turn it for 3 to 5 minutes.
5. Stand with your feet shoulder width apart, tiptoe forward, and hold the hula hoop in front of your body with your hands like a steering wheel. Lift your left leg to the left and turn the "steering wheel" to the left of your body at the same time. Repeat twice. Then do the above action twice with your right leg to calculate a complete action. The whole action is repeated 12 times.
6. Put the hula hoop on your hips and turn it for 3 to 5 minutes.
7. Stand with your feet shoulder width apart, tiptoe forward, and hold the hula hoop with both hands in front of your body like the steering wheel. Turn your body slightly to the left, extend your right arm so that your right hand can touch the left side of the hula hoop, and lift your legs so that your right toe can touch the left side of the hula hoop. Doing it once on the other side of the body is a complete movement. The whole action is repeated 12 times.
8. Put the hula hoop on your hips and turn it for 3 to 5 minutes.
9. Lie flat on the ground with your legs raised at a 90-degree angle to the ground. Pick up the hula hoop with your left hand and stop in the air, and put your feet gently at the end of the hula hoop (keep your thighs vertical to the ground). Put your right hand under your head, slightly lift your shoulder blades (lower back can't move), then lower your thighs to a few inches off the ground, and finally slowly return to the original position. Repeat 12 times before doing the other side.
10. Take a walk for 3 minutes to relax. (Don't forget to stretch)