12 how to lose weight quickly?

Chinese food, western food, Japanese food

1. Control calorie intake.

2. The proportion of three meals is moderate.

3. Ensure balanced nutrition.

4. The thickness of staple food is matched.

5. Quit snacks and drinks.

6. Control the intake of oil, salt and sugar.

7. Choose foods with strong satiety.

8. Drink as much water as possible every day.

9. Eat 200-350g of fruit every day.

10 Eat 300-500 grams of vegetables every day.

1 1. Never let yourself be too hungry.

12. Drink green tea or black coffee.

Fat reduction and Chinese food

Pancake fruit (no crispy and little sauce), whole-grain soybean milk, small cherry tomatoes.

Leek and shrimp steamed stuffed bun, bean curd brain, cold cabbage.

Egg bacon hamburger, original soybean milk, vegetarian salad.

Rice covered with shredded pork with green pepper, fried rape, tomato and egg soup.

Clear soup mixed with Lamian Noodles, braised beef and vegetarian dishes.

Chicken fungus jiaozi, kelp and bean curd platter, jiaozi soup.

Old Beijing Zhajiang Noodles, cold shredded cucumber, melon meatball soup.

Chopped fish head with pepper, hand-torn cabbage in a dry pot, and rice.

Stewed vermicelli with pork and cabbage, fried duck blood with leek, steamed whole grains.

Reducing fat and daily feed

Porphyra, salmon sashimi, udon noodles, brown rice tea.

Sweet shrimp sashimi, salmon avocado Tata, eel sushi.

Mustard octopus, peony shrimp sushi, hot spring egg fat beef rice.

Salmon sashimi, arctic shellfish sashimi, assorted salad.

Salmon sushi, tuna salad (vinegar sauce).

Goose liver sushi, fish sushi, clam seasoning soup.

Avocado salmon roll, Japanese udon noodles.

Jellyfish with vinegar, ham and vegetable salad, mackerel and sashimi.

Avocado salad, mustard octopus, grilled sushi.

Fat reduction and western food supplies

Sirloin steak, green mouth with white wine, garlic and mushrooms.

Eggs, spinach, Ma Fen, fried rice with miscellaneous grains, vegetables and chicken, oranges and lemon salmon.

Turkey, Swiss cheese, banana pear sandwich.

Boiled eggs, chicken bean rice, chicken sausage roasted vegetables.

Turkey egg sandwich, nutritious brown rice, baked sweet potato.

Roasted chicken salad, tomato and tuna pasta, dry-roasted cornflakes.

French pomegranate toast, shrimp with ginger sauce, banana chia seed pudding.

Tomato avocado toast, super cornflakes, peanut butter and banana smoothies.

Banana blueberry yogurt, vegetable egg bowl, garlic popcorn.