Scientific diet plan: eat nutritious food in the morning, eat rich food at noon, and eat less or only fruits and vegetables at night. Exercise 5 or 6 times a week for at least 40 minutes each time, such as jogging, aerobics, skipping, brisk walking, yoga, etc. You can lose about 10 A Jin month. We must pay attention to making scientific weight loss plans, including: drug conditioning plan, diet plan, exercise plan and time plan.

Analytical editing

The energy of the body mainly comes from carbohydrates, and eating too much fat is equivalent to gaining too much weight.

Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable. They summarized this rule as Formula A and Formula B:

A: Oil (steak, cream, etc.). )+carbohydrates (flour, potatoes) = weight gain.

Oil (steak, cream, etc.). )+vegetables+beans = lose weight.

It is not difficult to see that the recipe suitable for fat men and women is B, and people with bean sprouts may wish to eat according to recipe A, and everyone will be happy.

Here, I recommend a unique diet model suitable for China women to lose weight healthily-"one to seven" diet model, that is, one fruit, two plates of vegetables, four bowls of coarse grains, five servings of protein food, six condiments and seven cups of boiled water, tea or soup every day.

A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.

Two dishes of vegetables: eat two dishes of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.

Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.

Protein food: eat 50 grams of meat from any animal, preferably lean meat, and 50 grams of any kind of fish (excluding bone net weight) every day; 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".

Six secondary condiments, such as sweet, sour, bitter and salty, and other major condiments are indispensable in daily cooking. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.

Seven cups of boiled water, tea and soup: drink no less than seven glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.

Dietary principle editor

1, eat 5-7 small meals a day, and eat 5-7 small meals a day instead of 3 big meals. As long as the total calorie intake is controlled, this is the best diet to reduce calorie intake. Eating less and eating more meals is a good way to control blood sugar level and reduce hunger, and naturally reduce calorie intake!

Don't miss any meal. Skipping a meal or two won't help you lose weight. In fact, skipping meals will reduce your overall metabolism, stimulate your appetite and easily lead to overeating. And if the meal you don't eat is breakfast, it will make you "make up" for yourself by eating snacks or overeating all day!

3. Know your daily calorie needs. Most people know nothing about their calorie needs. However, if you don't know the calories you need, how can you plan your own way to lose weight?

4. Know how many calories you ate. Shut your mouth and make sure you know the calorie content of the food and drink you eat. This is a good way to improve your diet and weight loss plan.

5, get rid of high-calorie drinks Want to lose weight quickly, the easiest way to lose weight is by eliminating calories in drinks. Getting rid of high-calorie drinks such as fruit juice and soda is one of the best choices to reduce calorie intake.

6. Drinking plenty of water is an important substance to accelerate metabolism and fat burning, and it can also increase satiety, which is the key to healthy and rapid weight loss. It is best to drink 12- 16 glass of water every day to lose weight.

7. When eating fruit to lose weight, fruit is not only low in calories, but also contains a lot of cellulose. But because fruit contains a lot of sugar, if you eat too much after a meal, it will also lead to obesity. On the contrary, if you choose to eat fruit before meals, it is a good way to reduce your food intake.

8. Control the intake of carbohydrates. Carbohydrates are the main source of sugar, and excessive intake can easily lead to obesity. Therefore, controlling carbohydrate intake is also a good way to reduce calories.

9. protein is very important. Are you getting enough protein? Stick to the intake of 1- 1.5g per pound of body weight, and then start your weight loss journey! Protein is an important substance to increase satiety and accelerate fat burning, and it is a good product to lose weight.

10. Suppressing one's craving and controlling one's appetite are the key factors to lose weight successfully. Many times, we just want to eat because of negative emotions. Learning to reduce stress can help you avoid overeating!

1 1, active exercise is varied, and weight loss exercise is optional. Choose your favorite exercise, preferably aerobic exercise, and then stick to it actively. This is the most effective way to lose weight.

12. It is a good way to increase fat burning by taking the stairs instead of taking the elevator. In addition, taking more stairs can also create perfect leg lines!

13. Paying attention to "quality" exercise is the most fat-burning way to lose weight. However, don't just exercise hard. Skilled exercise can make you thin. For example, exercise while listening to music, intermittent exercise and taking a rest during exercise are all the best ways to increase fat burning.

14, keep motivation Want to lose weight, motivation is the most critical ideological force. Put your goals in the most conspicuous position at home, and then let them increase your motivation and make you stick to it harder!

15, adequate sleep can help you stabilize your metabolism and suppress your appetite. This is one of the simplest and most effective ways to lose weight. It is reasonable to ensure 7.5 hours of sleep every day.

16, yoga is a good choice. Yoga is the best way to increase flexibility and relieve stress, and it is also the best choice to lose weight. Yoga can not only accelerate fat burning, but also be very beneficial to shaping a perfect body shape.

17. Chewing slowly is a good choice to reduce food intake. Slow down the speed of eating is to let our brain have more time to receive satiety information and prevent overeating without knowing that we are full.

18, eating more cellulose is a good helper to lose weight. Cellulose is the best choice, which is very low in calories, can also increase satiety and make you eat more without getting fat! In addition, cellulose is also a good product to eliminate constipation, which can help you reduce the fat on your stomach.

19, get up at 6 am and jump rope. How much you jump depends on your physique. I start at 400 and jump 100 times every five days. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger.

Drink a glass of water after the jump, preferably honey water, not too strong. About 300 ~ 500 ml will do.

Have breakfast around 20 or 7 o'clock. This is a scientific eating time. The breakfast prepared is like this: two pieces of whole wheat bread and a cup of sugar-free soybean milk. You can eat 2 eggs if you are not full. Soymilk is a key drink for scientific weight loss. No, and the bread must be whole wheat. You can't eat other bread!

2 1, 1 1: 30 Eat a bowl of boiled vegetables, which can be seasoned with salt, but not spicy. If you are hungry before eleven o'clock, you can eat an apple or tomato or cucumber. Only 1.

Do some gymnastics two hours after lunch, and you can find gymnastics movements online.

You can have dinner at half past five. I suggest boiling in water first, and then gradually reducing the amount.

Go jogging at 8 o'clock, and jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. I jog for 2 kilometers at night. I may not be able to persist at first, but I will fall in love with running after a long time. This is a scientific way to lose weight.

See/link? URL = c 6 mng FH 6 xgkkshd 1x qcdmhz 1 NEX 7 klirdvhrxln 7 sikvnqiuerep _ 97-hgg 5 im 0 1v

thank you