Let me talk about myself. I reduced from 135 kg to 1 15 kg, and lost 20 kg in a month, mainly by dieting. Later, it was reduced from 1 15 kg to 105 kg, and it was reduced by 10 kg in one month. Not dieting, but by adjusting diet and exercise.

Adjust the diet structure

Every day, there are meat, eggs, milk, vegetables, fruits and staple foods. Eat selectively and moderately.

First of all, talk about the staple food. When it comes to losing weight, many people don't eat staple food. Actually, it's really a misunderstanding. Carbohydrate in staple food is necessary for human body. Long-term lack of carbohydrates can cause hair loss, skin relaxation and aging, and even endocrine disorders. But you can't eat traditional pasta such as polished rice, steamed bread and noodles, and eat some coarse grains, which are also staple foods, such as brown rice, black rice, corn, millet, oats and sweet potatoes. That is, they are rich in carbohydrates and will not gain weight.

Let's talk about meat. I mainly eat beef, chicken, fish, shrimp and so on. I don't eat red meat such as pork, mutton and animal offal. Fish is steamed, not braised, and shrimp is boiled and dipped, not braised in oil.

Eat vegetables in the evening, eat meat at noon, and the staple food is brunch.

The recipes I often eat are as follows:

Example 1:

Breakfast: milk 1 cup+boiled eggs 1+ sliced whole wheat bread 2+kiwifruit 1.

Lunch: Fried beef with broccoli+brown rice 1 bowl.

Dinner: green vegetable tofu 1 side dishes

Example 2:

Breakfast: soybean milk 1 cup+fried lettuce 1 serving+1 egg +6 cherry tomatoes.

Lunch: fried chicken breast with green pepper 1 serving+half a bowl of brown rice.

Dinner: cucumber mixed with lettuce 1.

sports

Weekly quantitative exercise, punching in.

Personally, I like running and yoga, and sometimes I jump rope. As long as there is enough time, other sports are ok.

Run for 50 minutes three times a week, and run in the community at night.

Yoga, three times a week, 60 minutes each time, is done at home at night, and the stretching effect is particularly good.

Summary language

My experience is that you can lose weight without dieting, just what to eat? How much to eat? If you arrange it, then assist in exercise and stick to it, you can lose weight successfully, and I haven't rebounded.

I am Xiaoxi, and I like food to lose weight and keep fit. WeChat official account: Xiaoxi slimming cheats are updated at 9: 00 every night to share more tips. Lose weight together!