The principle of diet is to ensure daily vitamins, minerals and protein supplements. Eat a certain amount of staple food, do not eat high-fat and high-calorie foods (such as various foreign fast food), and eat more fruits and vegetables.
Breakfast is a cup of cereal, three slices of whole wheat bread, a peach or pear, or skim milk or soybean milk; Chinese food, a green leafy vegetable, a cold dish (bitter gourd, fungus, etc. ), a porridge, a steamed stuffed bun or a flower roll; Just eat a piece of fruit or a cup of skim yogurt with a little staple food for dinner. When you are hungry, eat the same amount as at noon, which is almost two-thirds of that at noon. Eat some fruit as a snack, and eat some fish or peeled poultry every few days.
If you used to do little exercise, it is suggested to start choosing low-intensity exercise such as cycling and walking as recovery training (swimming is a good choice in practice, which will not cause too much pressure on joints and can also achieve the purpose of losing weight and recovery). Doing high-intensity exercise is easy to get hurt, not worth the loss. If you have time, you can do this exercise every day. After two or three weeks of recovery, you can increase the intensity of exercise on the original basis.
Aerobic exercise running is the most effective. The guarantee time is at least 40 minutes, the heart rate is maintained at 120- 160, and the intensity is adjusted according to the physical condition (it is recommended to choose plastic court, shock-absorbing running shoes and fully warm up before running). Just run three or four times a week and do it every other day. After the body adapts to low intensity, it can appropriately increase the intensity of exercise. Swimming or yoga can also be used as auxiliary training.
It should be reminded that it is autumn and winter, and outdoor sports need to be warmed up and kept warm, especially at night. If it is windy or rainy, don't exercise outdoors.