1: Eat three meals regularly and quantitatively every day! ! ! (Not starved to death) 2: No supper and foreign fast food. 3: Drink at least 2 liters of water every day (1 thermos flask or 10 cups). 4: Eat an apple a day, 400g of vegetables (except mung beans, tender soybeans and daylily, which are too poisonous, the more the better). 5. Avoid frying and fried food, egg yolk (65,438+0 egg yolk equals 6 protein calories), animal oil and high-fat and high-calorie food. 6. Vegetables are best eaten cold, with less oil and good nutrition. Soup is actually not nutritious, and there is a lot of salt and oil. Don't eat it. 7. Prolonging eating time will reduce appetite. (It takes 15 minutes to convey satiety information to the brain after a full stomach. ) 8. The order of eating should be vegetables first, then vegetables, and finally meat. This order allows you to eat more vegetables and less food and meat. 9: Do not eat snacks high in fat, salt and sugar. Such as: melon seeds, nuts, jelly, preserves (this is junk food with sugar and residue left after vitamins and water are removed from fruits). 10: Pork is high in fat and contains hormones that can quickly gain weight. You should eat mutton, sparrow meat, dog meat, rabbit meat, beef and so on. 1 1: After eating less meat, it is best to eat some bean products and fish every day to supplement calcium and protein. Generally, marine fish are better than freshwater fish, hairtail is very good, and they are all wild. Grass carp in freshwater fish seldom eat feed. Fat is eaten, but eating it properly will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat. Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight. Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol. Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the popular weight-loss products in the world are made of cereals and marine foods. For example, some diet biscuits take beans, cereals and marine foods as raw materials, extract and concentrate 32 kinds of nutritional elements and unique fiber components necessary for weight loss, and adjust the nutritional imbalance by absorbing excess fat in the body. A small bag of biscuits and a cup of yogurt or soybean milk for breakfast are healthy and slimming. Soybean saponin contained in soybean milk can reduce cholesterol and neutral fat in blood. The increase of neutral fat in human body will cause obesity, which is unfavorable to arteriosclerosis, hypertension, coronary heart disease and diabetes. Therefore, drinking more soy milk every day is good for your health. Nutritionists believe that obesity is not overnutrition, but structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which leads to endocrine and fat metabolism disorders, leading to fat accumulation and obesity. Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet structure are the only way to achieve healthy weight loss. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat, enhance muscle vitality, not only ensure that human body has enough nutrition, but also achieve the role of healthy weight loss. Ten, teach you how to "eat" fat: Eating the following foods can effectively inhibit various diseases caused by excessive fat intake. Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more. Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol harmful to the cardiovascular system will be greatly reduced, while the level of high-density lipoprotein cholesterol beneficial to the cardiovascular system will increase. Experiments show that about 80% of hypertensive patients have low cholesterol levels. Apples can help eliminate excess sodium salt and prevent leg edema. Eating 3 apples a month can keep your blood pressure satisfied. Apples rich in pectin can help the intestines combine with toxins, accelerate detoxification and reduce heat absorption. Garlic: Sulfur-containing compound, which can reduce cholesterol in blood, prevent thrombosis, increase high-density lipoprotein and protect heart arteries. Milk: It contains more whey acid and calcium, which can not only inhibit the accumulation of cholesterol in arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol. Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis. Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on. And has the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their long-term staple food of corn. Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile. Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar. Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine. Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension. Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently. Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight. Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood. ◆ 1 1, No.7 slimming soup helps you: soup: onion, tomato, cauliflower, cucumber, celery and green pepper. Practice: put them all into the pot and cook them into vegetable soup. Day 1: Eat only vegetables and drink soup. The next day: only eat fruit and drink soup. Day 3: Eat fruits and vegetables and drink soup. Day 4: Eat some meat, vegetables, fruits and soup. Day 5: Eat fruits and vegetables and drink soup. The sixth day: only eat fruit and drink soup; Day 7: Eat only vegetables and drink soup. The above is the "seven-day slimming soup", which really works. If you don't believe me, losing about five pounds in seven days is not a problem. Remember: the positions of fruits, vegetables and meat should not be reversed, that is, they should not be eaten blindly. If you do it completely, you can achieve the effect. Soup, when you are hungry, when you want to drink, and when you want to drink, the effect is better. Soak the towel in cold water (tap water), wring out most of the water, and rub the upper limbs, lower limbs, waist, back, neck, abdomen and chest in turn, and rub each part repeatedly 10-20 times. Soak the washing towel repeatedly in the process of pushing and wiping, and keep a certain low temperature and humidity. Cold water can consume most of the heat energy. Heat energy is transformed from sugar and fat in the body, so consuming heat energy means consuming sugar and fat, promoting the metabolism of sugar and fat, and playing the role of skin care and beauty. It's winter now-I don't know if you can hold on. Many people who are overweight or worried about getting fat always think that eating vegetables will not make them fat, so they often eat vegetables indiscriminately. In fact, if you eat too many vegetables with high carbohydrate content, the excess carbohydrates will be converted into fat and stored in your body. So, what vegetables do fat people eat? Cucumber: Compared with other nutritious vegetables, cucumber contains less nutrients. Moreover, malonic acid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body. White radish: Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin. Leek: Leek contains a lot of fiber, which is not easy to digest. It can promote intestinal peristalsis and has a strong laxative effect, thus eliminating excessive nutrients in the intestine. Wax gourd: Wax gourd contains less nutrients, which can remove excess fat from the body and has a strong laxative effect. Pepper: Pepper is rich in capsaicin. It can promote lipid metabolism, dissolve fat and inhibit fat accumulation at rest. Mung bean sprouts: contain a lot of water, produce less heat after cannibalism, and are not easy to form fat accumulation under the skin. Soybeans and bean products: rich in unsaturated fat to prevent acid, can decompose cholesterol, promote lipid metabolism, and make subcutaneous fat difficult to accumulate. Experts believe that saponin in vinegar beans can eliminate a kind of fat attached to the blood vessel wall and reduce the cholesterol content in the blood. The production method of vinegar beans is: wash soybeans, drain water and fry for about 2-5 minutes (be careful not to fry). Cool, bottle, soak in vinegar, cover and seal, and eat after one week. Taking a few pills every morning and evening will have the effect of losing weight. Interested readers may wish to have a try.