Monday:
Morning: 1 glass of milk. Boiled eggs 1. 2-3 slices of bread, free choice of fruit.
China people: Braised beef tenderloin, fried vegetables, a small bowl of rice and an apple or banana.
Evening: venetian blinds fried leek, 1 steamed bread, an apple or banana.
Tuesday:
Morning: 1 cup of soybean milk, 1 boiled egg, 1 steamed bread. Free choice of fruit
China people: Chopped eggplant, kung pao chicken, a small bowl of rice and an apple or banana.
Evening: vegetable bean curd soup, steamed bread 1. Apple or banana
Wednesday:
Morning: 1 glass of milk. Boiled eggs 1. 2-3 slices of bread, free choice of fruit.
China people: Fried celery with squid, fried green beans, a small bowl of rice and an apple or banana.
Evening: mutton and winter melon soup, half steamed bread. Apple or banana.
Thursday:
Morning: 1 cup of soybean milk, 1 boiled egg, 1 steamed bread. Free choice of fruit
China people: Braised fish, stir-fried dishes and a small bowl of rice. Apple or banana
Evening: minced tofu, a small bowl of rice, an apple or banana.
Friday:
Morning: 1 glass of milk. Boiled eggs 1. 2-3 slices of bread, free choice of fruit.
China people: scrambled eggs with tomatoes, scrambled vegetables, a small bowl of rice and an apple or banana.
Evening: ribs seaweed soup, half a steamed bread, an apple or a banana.
Saturday:
Morning: 1 cup of soybean milk, 1 boiled egg, 1 steamed bread. Free choice of fruit
China people: Chicken slices, fried lettuce, a small bowl of rice and an apple or banana.
Evening: crucian bean curd soup, half a steamed bread, an apple or banana.
Sunday: Take a rest, go to the streets or socialize, and treat yourself a little. But refuse to fry, animal offal, barbecue and other foods.
Pay attention when eating, don't eat too fast, chew slowly to control the right amount, and drink soup before meals can also increase satiety. Don't eat snacks every day, and you can't eat after 8 pm. Drink a cup of warm water to clean up your stomach before getting up every morning. When cooking, pay attention to control as little oil and salt as possible. Recipes can be fine-tuned according to their own situation, and the overall purpose is to give priority to vegetables and fruits as much as possible. Ensure that the calorie intake is not too high. Especially at night, eat less.
The key to losing weight is not only diet, but also aerobic exercise. You say badminton and skipping rope are acceptable exercise methods, so arrange aerobic exercise time at least four times a week for 60-90 minutes each time. Just to sweat and burn calories. Replenish water after exercise and pay attention to increasing the daily drinking water. You can't wait until you are thirsty to drink water. Drinking more water can promote the elimination of toxins and wastes in the body.
In short, the significance of daily persistence is that the calories consumed are far greater than the calories consumed, and reasonable exercise can finally achieve the goal of healthy weight loss. If it works after a period of time, you can try jogging and brisk walking, and you may be able to eat it then. Not much to say, the important thing is persistence. The effect of three months is certainly there and obvious, but the process is arduous and lasting. I hope you can achieve your goal successfully. Healthy weight loss success! I hope it will help you and look forward to adoption or recognition! ^-^~