It can be adjusted according to the actual situation. Just pay attention to eating when you are full.
1
Breakfast weight loss recipes Lycium barbarum pumpkin porridge, fried eggs, assorted pickles
China braised beef, cold spinach, fried cabbage, half steamed bread dinner.
Winter melon sparerib soup, carrots, green peppers and shredded potatoes, mud
Eggplant salad recipe 2
A steamed corn, an egg and a glass of milk for breakfast.
China tomato beef noodles (half noodles), seaweed salad, carrots.
Fish feast pea soup, fried loofah and baked potato diet
three
A cup of milk and egg pancakes for breakfast (not in the middle of cookies) 1.
Fried green pepper, cucumber, chicken, mushroom, garlic and rape with tofu in China.
Dinner with beef sauce, Chili fried bitter gourd, cabbage and pork vermicelli soup to lose weight recipe
four
Black sesame and mung bean breakfast: a bowl of porridge, tea eggs 1 radish salad.
China fried mutton, a bowl of white radish and carrot, coriander 1 small dish of bean curd, half steamed.
Dinner date: a bowl of black-bone chicken and wolfberry noodles (with some chicken 50 grams of vermicelli and some vegetables and mushrooms)
Weight loss diet 5
Breakfast: a bowl of mung bean porridge, a bowl of tofu and eggs 1.
Lunch harvest (all kinds of lettuce dipped in sauce) 1, half a plate of glutinous rice lotus root, half a plate of fried potato shreds, and a bowl of stewed beef brisket with radish.
Half a dish of boiled shrimp, half a dish of three fresh Japanese tofu, fried kale 1, a bun or tortilla 1.
Weight loss diet 6
A bowl of soybean milk, two whole wheat breads and eggs for breakfast.
China bean curd spinach, egg bean curd, vinegar boiled mung bean sprouts, a bowl of rice.
Stir-fried fenugreek, baked melon with shrimp, cucumber mixed with yuba and a small bowl of red bean porridge for dinner.
Weight loss diet 7
Breakfast porridge, a bowl of red beans, a good dish (cucumber, carrot, celery, boiled spiced peanuts), longan, jujube or 1.
China scrambled eggs, tomatoes, mushrooms mixed with celery, fried lettuce, rice and a bowl of dinner.
Pig blood tofu spinach soup, fried potato shreds, coleslaw.
Weight loss diet 8
Breakfast bean curd with soy sauce, steamed egg soup, half steamed bread, broccoli.
Lunch, steamed fish, green pepper, diced winter bamboo shoots,
Rice bowl dinner salad lettuce, tofu, hot and sour lotus root slices, small bowl
Breakfast diet 9
Jujube, a bowl of corn, a vegetarian steamed stuffed bun.
China vegetarian stewed lentils, cauliflower, tomatoes, shrimp, steamed egg soup, and a bowl of spicy rice.
& gt dinner, including tofu, mushrooms, vegetables, kelp, chicken balls and a bowl.
Breakfast slimming milk, a bowl of oatmeal, a tablespoon of meat floss, and 5 longan.
After lunch, one cold bean sprout, one carrot and one kelp, one bowl of red bean paste and five jujubes.
Dinner with salt in February, one chicken leg, salad cauliflower and purple rice bowl.
Monday breakfast: whole wheat toast 1+ 1+ boiled tea or black coffee 1 cup.
Lunch: a bowl of brown rice+stir-fry (bean sprouts+olive oil 1 teaspoon)+braised beef brisket (50 g of beef brisket+60 g of carrot, 30g of white radish, pear and towel gourd soup.
Dinner: brown rice+fried rice, a bowl of mung bean (70g mung bean +65438 olive oil +0 teaspoon), half steamed fish (with a little ginger), white radish soup (50g white radish), tomato 1.
Breakfast: 1 sandwich (two pieces of toast, half ham and tomato)
Lunch: 1 bowl of Wonton Noodles (wonton 4+ noodles+1 small bowl of cabbage)+salad+apple 1 kelp.
Dinner: rice germ celery salad bowl+miso soup (2 pieces of tofu)+carambola 1.
Wednesday breakfast: whole wheat toast 2+ boiled 1+ tomato 1 cup of green tea.
Lunch: germ rice bowl+fried straw mushroom soup 1 bowl+melon and fresh orange.
Dinner: brown rice, a bowl of boiled vegetables+onion+scrambled eggs+lily soup (lily 30g),+kiwi 1.
Breakfast on Thursday: 1 bowl of porridge +65438 eggs +0 boiled vegetables.
Lunch: tuna sandwich (30g tuna with salt water, half tomato and cucumber)+salad 1 (preferably celery and lettuce)+1.
Apple dinner: brown rice, a bowl of boiled cabbage+semi-steamed fish and pear soup+1.
Friday breakfast: whole wheat toast 2+ boiled 2.
Lunch: a bowl of germ rice+bean sprouts+cucumber fried chicken dish konjac+white orange carrot soup+1.
Dinner: a bowl of brown rice+fried peas (50g bean sprouts and 1 teaspoon olive oil)+bamboo shoots+loofah soup+cold tomato 10.
Breakfast: corn 1+ steamed bread 2
Lunch: steamed fish, a bowl of brown rice+half cold celery and spinach soup+carambola.
Dinner: a bowl of brown rice+fried kale (50g kale and 1 teaspoon olive oil) +4+ braised tofu and mushroom sparerib soup+fried apples.
Sunday breakfast: 2 whole wheat toasts+eggs lunch: tomato beef noodles (cooked noodles 100g, beef 100g, cabbage 100g)+ papaya salad cucumber half.
Dinner: brown rice bowl+scrambled eggs with tomatoes (tomatoes, eggs. 1)+ boiled spinach soup with white gourd (half bitter gourd)+/> Kiwifruit 2
& ltBr is fine, stick to your daily habits.
1 Small fuselage measurements-Measure the waist circumference every week, and control the waist-hip ratio within 0.8. Weigh regularly every week, and pay attention to the change of weight. .
Results-Record the grain situation in detail from today.
3. Clean the refrigerator and kitchen-remove all high-calorie snacks from your refrigerator and kitchen and put in vegetables and fruits, such as yogurt, apples and celery. I realized this a long time ago, but I try not to go to the food section of the supermarket. Now, I seldom eat high-calorie food.
Weight loss-after taking a bath, weight loss products find and eliminate orange peel tissue in time every day. Everything will be massaged after taking a shower, but at this stage, I heard that the effect of Clarins is really good, so I called it.
Here, not the elevator stairs-I didn't do that. No one can climb the dark stairs.
Drink a glass of light salt water on an empty stomach in the morning. Accelerate gastrointestinal peristalsis and reduce tummy (I used to drink honey water, but I read in books that it was not well absorbed by the human body, so I changed to drinking water).
The subway bus gives way to others, and try to stand after lunch. Standing for half an hour, after dinner, I stick to this habit for a long time. )
8 2 1:00 I didn't finish eating-I ate something, did some housework, or took a bath, which distracted my appetite. . Cibum
Brush your teeth-if you want something to eat, whether they brush their teeth or not, they are too lazy to eat. (Brushing your teeth immediately after meals is not good for enamel, and it takes 15 minutes. Oh, I always rinse my mouth after meals to get rid of the smell of food left in my mouth. )
10 drink less-. Drink before going to bed and quit smoking. Personally, I think drinking red wine before going to bed is good for your skin, but it's not too late.
1 1。 The meeting asked experienced doctors or nutritionists to do a good job in detoxification of the body.
12。 I lost weight successfully and made some friends. They learn to encourage each other. .
13 please hire a personal trainer-please give you targeted guidance for training. (Conditional parents can try. )
14 book-buying nutrition knowledge-a balanced diet is the guarantee of healthy weight loss.
Get enough sleep. Ensure 7 to 9 hours of adequate sleep and provide all-weather service. Sleep well when you sleep, but it's too late to sleep. ...
16 efficient work-the survey found that people who have more free working hours are relatively more likely to have weight problems, which may be related to eating snacks. (who is OL pro? Let's go )
17 decompression-the accumulated pressure will lead to excessive secretion of Song Heer in the body. I feel very tired after the war and want to eat. Releasing stress is really good for physical and mental health, I emphasize, when he sings loudly or plays games.
18。 Turn off the kitchen lights and doors 3 hours before going to bed every day.
19 satisfying sexual desire is satisfied, and the desire to eat is not so strong. I can't insist on this ... no husband and BF's relatives can ignore it.
Increase reading time. Compared with watching TV and surfing the Internet, our desire to read delicious food is often not so strong, which may be related to people's more concentrated attention when reading.
Keep the room tidy. The more chaotic the space, the lazier and greedier people are.
22, exercise inhibits appetite-exercise can stimulate the secretion of endorphins, please eat emotionally. When you have a psychological desire to eat, you can do some low-intensity exercise, such as brisk walking and jogging, and the hunger will gradually disappear, or do some stretching exercises, abdominal breathing and other small movements. I prefer simple stretching and abdominal breathing, yoga ... I really don't like jogging. ...
23, give yourself a choice-you can eat skim yogurt instead of ice cream, sunbathing on the beach is better for beach volleyball, and eat biscuits and apples before going to bed. ....
24。 Buy your favorite food, food that helps you lose weight. I like to eat fruit and corn, and I like to eat chocolate with purity above 70%.
Try not to buy food for others-don't buy high-calorie food for others, because you may have one of them by the way.
I have started to lose weight-give myself a good psychological hint every day and give them confidence. .
27. I can continue to lose weight-if I have a big meal once in a while and nothing happens for a while, it doesn't matter, I can continue to lose weight at any time. Don't be discouraged, don't give up the whole plan because of one loose.
28-week massage-Massage can relax the body, reduce stress and help to lose weight. I usually massage my legs after taking a shower every day, and my legs are swollen.
48 small habits of getting thinner as you eat.
Can't eat, don't force yourself to eat food that you don't eat, eat more than 40 thin habits, and take in calories to help you easily mark.
Eat breakfast-breakfast is the key to start the metabolism of the day. Nutritionists recommend the ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. ) +A+ a fruit or vegetable egg.
25 to 30 grams of fiber on the 30th-fiber can't be consumed and absorbed by the human body, but staying in the body for a long time will make you feel full and reduce your desire to eat. Whole grains, beans, nuts and dried fruits are all high-fiber foods.
3 1 Eat fiber for breakfast-such as fruits and vegetables or oatmeal-to help control appetite in the afternoon.
Don't eat too little. Hungry bodies automatically store fat. The correct way to lose weight: always eat healthily. I like this. I don't have much time to eat. Eat six meals a day. Eat less and eat more to be healthy! )
33, snacks twice a day-snacks recommended: milk, fruit, yogurt, nuts. Snack time: 10:00 or so, 15:00 or so. Eat something at this time, and you won't eat too much for dinner.
34.3 Two staple foods-carbohydrate and fat-are used as fuel. Rejecting staple foods means a quick rebound. .
Use dinner to eliminate edema-if the food is swollen, we must have dinner, and we can help eliminate toxins from the body after a hard day. Vegetables that can be edematous include bitter gourd and wax gourd. , staple food, and you can eat some mung bean soup and barley porridge.
36 pounds of fruits and vegetables, 4 ounces a day-500 grams of vegetables and 200 grams of fruits. Fruit candy, diet fruit instead of vegetables, avoid. .
Daily intake of 1 1,000 mg of calcium-if the calories are the same, the average intake of 1 1,000 mg of calcium is 1 1,500 mg, which is 600 mg per day. If it is more than three months, you may lose 2.7 kg on average.
Eat 250 grams of dairy products every day. People who eat more low-fat dairy products have lower body fat content than the average person.
Eat fish four times a week. Omega helps three fatty acids break down the fat in fish.
It takes you 40 minutes to eat every time. Only foods that are deleted every time you open the refrigerator, such as yogurt or a small piece of chocolate. The whole box will end, and the idea of putting it back to eat often leads to eating everything without leaving any results.
4 1, don't eat in front of the refrigerator and kitchen. Sit down in the other room and enjoy the delicious food you get.
Eat 12 kiwifruit after 42 meals-the nutrients of kiwifruit are digested in food, which helps to decompose fat.
43 to brunch-dinner should be finished 4 hours before bedtime. every day
44 50g Nuts-Trace elements help to catalyze the fat contained in nuts. .
Drink water slowly-drink six to eight glasses of water a day. Drink slowly to avoid edema. (Be sure to drink slowly. Drinking too much water in moderation can cause poisoning. )
46 salt-no more than 6 grams of salt per day.
47。 Try cooking with olive oil.
Oil-free cooking-you can use it instead of oil soup, wine, lemon juice, etc. .
Use a non-stick pan-a non-stick pan can make the oil on the surface of food non-stick and reduce the calories of a meal by at least 100. .
Use a nozzle oil bottle-only spray a little food and cooking oil on the surface at a time, which can reduce the heat. I think it's a little too little. It's better to eat oil, BB, moderately, not too much.
5 1。 Usually, roasting, boiling or steaming replaces frying and stewing-I quite agree with this. I really ate a lot less since last summer.
52 remove the visible fat-prepare a pair of scissors in the kitchen, remove the ribs, and put the chicken skin under the skin to see the visible fat; When removing greasy soup.
Eat chicken. Chicken breast with skin contains 300 calories, and only 190 calories without skin.
Eat cereal. Dieticians recommend 150200 grams of cereal every day during weight loss. Eat part of breakfast and arrange lunch for the rest.
Eat clean food-does this mean that I will do it and try not to eat anything too close to small food vendors?
Eat 50 calories less every day. -1 cup of sugary drinks is much higher than this figure, so next time, you don't need boiled water and tea.
57 bags of snacks. Eat chips, biscuits, chocolate and other snacks. If it is possible to buy snack bags and food bags, give up the big attraction. i agree with you on this point. I only bought those biscuits with bags, which are more manageable.
Don't go to the supermarket hungry. Embarrassment and the sound of drive intestines will continue to put our big food bags on the shelves. I was deeply hungry ... then I went to the supermarket and bought a lot of bread to chew.
Don't eat candy when they feel tired. Sweets will consume the body's vitamin B, eating sweets will make the body more tired, and the fat will increase invisibly. Sometimes I eat less, and I prefer double skin milk and tiramisu in the afternoon.
60 homemade desserts. 60 grams of ordinary ice cream contains fat 10 grams and calories 160 calories. Now we use 200 grams of strawberries (only 52 calories without fat), pour in low-fat yogurt (1 g fat 10 calories) and replace it with a spoonful. That is, it satisfies the desire to eat dessert without getting fat. .
6 1 soup-when a large amount of food is put into soup, the process of food can reduce the calories by 26%. Drink two bowls of soup before meals to replenish water and control appetite.
Eat hot food. Too cold food will lower the body temperature and slow down metabolism. Appetizers are usually not cooked calmly, so eating raw vegetable salad may not help you lose weight. The best way is to eat boiled vegetables. I haven't been greedy for cold food for several years, because my uterus is delicious and cold, my endocrine is good and not bad, and my skin and body don't like it.
63。 Eat more vitamin B6-Vitamin B6 is an important "catalyst" for protein, carbohydrate and fat decomposition. It is recommended to take bananas, carrots, soybeans and chicken rich in vitamin B6 from food.
Tomatoes-Tomatoes are rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain a balanced nutrition. It is said that it is not easy to eat tomatoes after tanning. I want to eat the black sun in my homework in summer.
Carrying healthy snacks-apples and carrots were rated as the best diet food supplements. They have a certain sweetness and should take time to satisfy their appetite. I take a piece of dark chocolate with me, dark chocolate, which I think will help to better satisfy my desire to lose weight.
Order meals-choose to eat only one meal a day and provide food, such as vegetarian food and porridge for dinner from today.
67 homemade salad dressing. Mayonnaise contains 100 calories, while a spoonful of tomato sauce contains only 16 calories. Ketchup instead of mayonnaise salad can reduce 84 calories. If you use lemon juice, mustard or apple vinegar, reduce calories.
68。 Eat thin pizza. I don't like this one, it's high in calories.
I have to chew every bite of food 20 times-I usually chew it 30 times, no matter how many times. Anyway, that's why I change slowly when I eat.
70 。 Food with a small dish-this can reduce the food intake by one third (totally agree) 7 1 eat Chili-. Spicy food can speed up metabolism. I used to like spicy food, but I didn't eat spicy food and my skin was good. However, eating too much is not good for the stomach, or it tastes bad.
72 cups of green tea-catechins in green tea can promote fat catabolism. Drinking 3 cups of green tea every day will reduce the waist circumference by 5% in about three months.
Drink coffee when you are hungry. Unsweetened coffee is a good low-calorie drink, which can delay hunger. It is best to drink decaffeinated coffee. Special note: people who are uncomfortable drinking coffee at ordinary times cannot try it. Coffee has a relatively high capacity for the stomach. People with a bad stomach don't drink. I usually like to drink black tea to nourish my stomach. )
Slow down and stop. The stomach needs 20 minutes to digest food, which will be worth the brain's time. So before you feel "full" and eat slowly, the pause between each dish stops when you are seven points full. I quite agree with you. I feel like eating when I want to eat. I will stop, or I will eat again.
Mirror position-sitting in front of the mirror, you will not pay attention to your diet from the stage of self-feeling. Elegant food is naturally slow. And sitting in front of the mirror, you will see your body fat, you can't eat it.
76. Don't starve yourself. Being "hungry" for a long time will make the body feel "very scarce". As a result, the heart is willing to eat but unable to do so, and even eating can't stop. A little hungry, but not particularly hungry. This is a good time to have dinner. I would like to add that if something is hungry again, the gastrointestinal tract will absorb more than usual.
Little habit
Some tips of burning fat at high speed in exercise and some small exercises in life can bring fresh stimulation to the body and easily consume more calories.
Learn a new sport-new sports are more skillful than calorie-burning sports. That's right, always make a sports platform to speed up the arrival.
After jogging for 4-6 times 10 seconds. Stimulate fat burning. Be sure to practice jogging. It's normal to run fast after the end, otherwise it's easy to strain. )
Exercise three times a week-after exercise, the basal metabolic rate of the body can increase for 24 hours at a time, and then exercise again or three times a week. (When promoting basal metabolism and helping to burn fat)15min
Start at 80-If you have never been in the habit of exercising, exercise starts at 15 minutes, which is easy to stick to. You get used to it every five minutes and then increase it.
8 145 minutes after a meal, the fastest calorie consumption-about 45 minutes after the event, 20 minutes on foot, the fastest calorie consumption, more than a week, can consume 700 calories. (Be sure to take a walk within 45 minutes after dinner. Oh, if I have a stomachache after eating, I'll go for a walk. )
It takes 82 to 90 minutes to lose weight, and rice is the most exercise. When people are hungry on an empty stomach, body fat and fatty acids are released into the blood, and then the activity in the body increases, which can effectively consume energy and reduce fat and weight.
Around the house, 83 chairs were replaced by fitness balls. As long as you can lie on it and straighten your body, tighten your abdominal muscles and keep your balance. Fitness balls are more practical. I have already bought one. It has thin arms and a thin belly, so I can lie on it and do a lot of exercise.
Chest and abdomen. Standing consciously while walking and holding your chest out and abdomen in, while maintaining a good posture, can keep your muscles tense. (Little S and Wu Peici say that they have only seen many big S walk in a straight line once, and they also go shopping. )
85 abdominal breathing every day 10 minutes-I have developed the habit of repeated abdominal breathing, which is attributed to yoga, which emphasizes abdominal breathing very much. When inhaling, the stomach bulges, and when exhaling, the stomach is choked, but the speed is slow.
86. Tighten and relax the hip muscles every day. You can do housework whether you are standing on the subway or washing dishes (I often seize the opportunity to do this, tighten and relax, and do it repeatedly, and I think there are a lot more upturned hips than before). You can do it when you insert advertisements in TV programs (this exercise is good, but it is not good for your joints and slows down your parents)
88 Dynamic brushing-When brushing your teeth, do waist twisting and lateral bending several times in a row to "wake up" the muscles on both sides of your waist.
89 stride-I try not to wear high heels to stride. The strength of feet, knees and hip joints can stimulate leg muscles to consume more calories. Will focus on the toes, so that the ankle bones are also put into exercise.
90 do pedaling-touch the ground with your toes when climbing stairs, which is relatively hard and makes two floors. I should be careful not to hunch over or exercise my legs.
9 1 Hang yourself upside down or cock your legs before going to bed 10 minute. (I don't think there will be a chance of being easily injured when it is broken, or the leg near the wall is raised 10 minute. ) every day.
92 50 air cycling-I think 50 is too scarce, but you can start doing 50 and gradually increase it later.
93。 Jump 50 times a day.
When skipping rope and walking. That stopped beating for five minutes. Go ahead, jump. (Pro+If skipping rope, I suggest you go half an hour after dinner. Don't eat too much for dinner. )
No handrails-when using aerobic equipment as little as possible, the energy consumption exceeds 10%. On the treadmill, you can't, but it's best to lean on the elliptical machine, otherwise you will be easily injured in the case of physical coordination.
96 weight-When running, two people hold dumbbells slightly and keep the angle at the right elbow joint, which can not only eliminate arm fat, but also increase the fat burning rate by 565,438+05%. There are no dumbbells. You can use two bottles of mineral water instead. )
Exercise by cycling. Rotation exercises are performed on different instruments. Focus on the hips and legs. This kind of training can effectively improve the heart rate and burn more calories. .
98 Alternate exercise up and down-Alternate exercise up and down can burn more calories. .
99. Rest after exercise-rest after exercise, don't do it overnight, and eventually consume more calories.
Burning fat
The best time is 6:009:00 100-. Exercise moderately with excessive intensity, such as jogging or walking.
14: 0018: 00-at this time, speed up metabolism, do the same amount of exercise and burn more calories. Suitable for strength training and aerobic exercise.
18:002 1:00—— Suitable for low-intensity aerobic exercise, the exercise time should not exceed 30 minutes, and excessive excitement will affect sleep.
I want to add some personal experience:
Take a hot bath many times: Taking a hot bath can accelerate blood circulation and metabolism. The body is always warm and naturally does not store more fat.
Get up every morning and massage your feet for one minute: you can massage your feet to keep warm. I like this action very much. This is a good place for physical and mental health.
Massage the scalp until it is warm every day: hold the scalp with both hands and touch it back and forth until the scalp is hot. Hair is a little bloodshot, scalp massage can promote blood circulation, help blood circulation and body metabolism, and it is also a good weight loss effect.
Regular defecation every morning: It is estimated that many parents are troubled by constipation. I used it. In order to be healthy, we must insist on getting up every morning. If there is not enough time in the morning, we must excrete in the morning. Left in the body, the toxin will be absorbed into the body, which is very unhealthy.
Do it after stretching: Many parents should know that doing a stretching exercise will look good and will not block up. Stretching for 20 to 30 minutes is effective.
Advocate half an hour after meals: this is my firm habit.
You can stand on tiptoe: you can insert time between breaks or TV commercials, with your knees straight and your toes walking. Walking on tiptoe can exercise the muscles of the calf and make it slender.