The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is the balanced collocation of three meals a day. Reduce the intake of high-calorie, high-fat and high-fat foods, increase the intake of low-calorie, high-fiber and high-fat foods, reduce the calorie difference by at least 500 kilocalories every day, and increase the muscle ratio and reduce the fat ratio through appropriate exercise assistance. Only in this way can we achieve the effect of healthy weight loss without rebounding.
How to reduce it from 140 kg to 1 10 kg? 1, breakfast: a cup of skim milk+a piece of corn +8 cherry tomatoes.
2. Lunch: A cup of warm water before meals is 100ml+80g brown rice+10g stir-fried beef+10g boiled cabbage.
3. Add meals in the afternoon: Adding meals in the afternoon can replenish energy and avoid starvation. At 3~4 pm, you can supplement a low-calorie food, such as a fruit or a yogurt or a piece of whole wheat bread.
4. Dinner: a bowl of oatmeal+a boiled egg+fried cauliflower 100g.
5, drinking 2000 ml of water all day, drinking water can improve metabolism, promote fat burning, and can also supplement the water needed by the human body, which is conducive to maintaining skin elasticity and moisturizing the skin.
6. Go to sleep at 1 1 at the latest every night. Adequate sleep can improve metabolism, promote fat burning, help to lose weight and keep healthy. Because the body will secrete leptin after entering deep sleep at night, leptin can promote metabolism and promote fat burning.
7. Sports assistance.
Aerobic exercise is the main exercise during weight loss, supplemented by anaerobic exercise.
Aerobic exercise mainly promotes fat burning, while anaerobic exercise is muscle building.
It is recommended to do aerobic exercise, such as jogging, brisk walking, skipping, cycling, hula hoop and other sports, for more than 40 minutes each time, 5-6 times a week.
It is recommended that anaerobic exercise, such as belly rolling, push-ups, sit-ups, squats, etc., last for 30 minutes each time, and keep the frequency of exercise 3~4 times a week.
Can't control your diet? Uncontrollable diet can be carried out by eating less and more meals, that is, three meals in the morning, noon and evening plus dinner between meals, which can not only reduce intake, but also avoid excessive intake.
Usually, when eating, you can choose small dishes and small dishes, and eat slowly. When you are hungry, you can supplement the right amount of low-calorie food, which will gradually increase your appetite and help you control your diet.