You'd better drink milk for breakfast.
Breakfast:
High calcium skim milk 1 cup, 65g steamed bread 1, banana 1 or apple 1. This meal can supplement vitamin C, moisten the intestines and relieve constipation, and prevent excessive nutrition from being absorbed through the intestines. Lunch:
One or two bowls of rice, a small amount of meat, mainly vegetables, you can eat different vegetables and meat every day. Pay attention to chew slowly when eating, and eat until 7 points are full. Add another apple. Dinner:
A bowl of rice, 35 grams of broken corn and 45 grams of millet, mixed with water and cooked into rice. Recipe: Pleurotus ostreatus100g, shredded ginger, minced garlic and fresh fish slices 60g each. Stir-fry garlic and shredded ginger in raw oil, then pour anchovies and stir-fry. Take 35g potatoes (peeled and cut into pieces), 2 tomatoes (washed and cut in half) and 45g carrots (washed, peeled and cut into pieces), and add appropriate amount of salt and edible vegetable oil to make soup. Key points:
It is best to eat three meals a day on time and in quantity, and each meal can be 7 minutes full. If you want to exercise after dinner, you should rest for at least half an hour. Avoid foods with high cholesterol, such as fat and animal offal. Distribution of exercise time:
1 and aerobic exercise for more than half an hour, you can choose moderate-intensity aerobic exercise such as jogging on the treadmill, spinning bike and elliptical machine. It is best to keep exercising for more than 40 minutes, and the weight loss effect is better.
Aerobic exercise is best kept for more than 40 minutes.
2, more than 20 minutes of targeted resistance training. It is best not to choose to exercise your whole body muscles every time, but to be targeted. The best choice is to target only one large muscle group and add small muscle groups at a time. For example, when practicing pectoralis major, you can use triceps brachii to exercise. Tips: No matter how good the method is, it cannot be separated from the proof of practice and the word "persistence". If you really make up your mind, please stick to it for a while. I believe you won't be disappointed, and your figure will definitely get better.
Day 1 day
Breakfast: a cup of black coffee and a cube of sugar.
Chinese food: 2 boiled eggs, tomato 1 piece, boiled spinach (unlimited) dinner: 1 steak 200g, lettuce mixed with olive oil and lemon (unlimited) the next day.
Breakfast: a cup of black coffee and a cube of sugar.
Chinese food: 200g low-fat ham and a box of natural yogurt.
Dinner: 1 steak 200g, lettuce mixed with olive oil (other oils are also acceptable) and lemon (unlimited) on the third day.
Breakfast: a cup of black coffee, a cube of sugar, 1 slice of toast. Chinese food: 2 boiled eggs, 1 slice of ham, lettuce salad. Dinner: boiled celery, a tomato and a fresh fruit. The fourth day
Breakfast: a cup of black coffee, a cube of sugar, 1 slice of toast. Chinese food: 200ml of orange juice and 200g of natural yogurt.
Dinner: 1 boiled eggs, a big carrot chopped and eaten raw, and a piece of 200g white cheese.
Fifth day
Breakfast: Chop a big carrot and sprinkle with lemon juice.
Chinese food: 200g cooked cod (can be replaced by trout or turbot), sprinkled with lemon juice and a spoonful of butter. Dinner: 200g steak 1 piece, fresh lettuce salad, fresh celery pieces. Day six.
Breakfast: a cup of black coffee, a cube of sugar, 1 slice of toast. Chinese food: two boiled eggs and a chopped carrot.
Dinner: half a chicken, lettuce salad, mixed with olive oil (other oils are also acceptable), lemon juice on the seventh day.
Breakfast: a cup of tea without sugar. Chinese food: don't eat, drink more water. Dinner: 200g mutton. An apple
Eighth day
Breakfast: a cup of black coffee and a cube of sugar.
Chinese food: 2 boiled eggs, tomatoes 1 piece, boiled spinach.
Dinner: 1 steak 200g, lettuce mixed with olive oil and lemon (not limited) on the 9th day.
Breakfast: a cup of black coffee and a cube of sugar.
Chinese food: 200g low-fat ham and a box of natural yogurt.
Dinner: 1 steak 200g, lettuce mixed with olive oil (other oils are also acceptable) and lemon (not limited).