Available food:

The dosage of cereals, flour, potatoes and sweet potatoes: about 200-300g per day. Coarse grains are mixed with flour and rice.

Vegetables are 400-500 grams a day, and the burning time should not be too long.

Limited consumption of fruit

Lean fish, shrimp, chicken and lean pork 150-200g.

Limited consumption of eggs

Limited consumption of dairy products and skim dairy products

Avoid and eat less food:

Fried products, fat, fried eggs, cream, butter and products, butter and products.

Seeds: such as melon seeds, peanuts, hazelnuts, etc.

Candy, dessert

Coffee, wine

Exercise weight loss method

Walking to lose weight

Advantages: less exercise, simple and easy to do. Will not cause harm to the human body because of excessive exercise.

Methods: When walking, hold your head high, swing your hands greatly, stride for a long time, and relax your whole body. Heel first.

Exercise: once a day for more than 30 minutes each time.

Jogging to lose weight

Methods: 1. Stretch before exercise and be fully prepared.

2。 When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.

3。 After getting used to jogging, find the best running speed without feeling tired.

4。 Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.

5。 When running, keep breathing rhythmically. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.

6。 In order to expand vital capacity, abdominal breathing is used. (The abdomen bulges when inhaling and sinks when exhaling.

7。 Stretch your body after exercise and do enough relaxation activities.

8。 After exercise, rub your body with hot water instead of cold water.

9。 Drinking water and eating after exercise should be until the heart rate returns to normal level.

Exercise: 20 -40 minutes a day.

Skipping rope slimming method

Advantages: simple and interesting. Not affected by climate.

Make the respiratory system, heart and cardiovascular system get full exercise.

It can eliminate excess fat on buttocks and thighs.

Methods: 1. Breathe smoothly and rhythmically.

2。 Keep your upper body balanced and don't swing from side to side.

3。 The human body should relax coordination.

4。 Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.

5。 Don't jump too high when skipping rope, as long as the rope can pass.

Exercise: Beginners: 60- 100 jump every day. 2- 3 times, interval 1 minute.

Normal: 400- 500 times a day. Divided into 2 times, with an interval of 1 minute.

Swimming diet

Advantages: the buoyancy in the water makes obese people not affected by their weight. Reduce the burden of lower limb movement on land.

The heat dissipation in water is 20 times higher than that in air. There is great resistance in water, so swimming consumes a lot of energy.

When the human body moves in water, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic.

Exercise: 30- 45 minutes a day.

Of course, the most effective thing is the combination of diet and exercise, and you will obviously feel the change.

The most effective and simple way to lose weight in the world, without spending money or starving.

Apple loses weight in three days.

As we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. For example, you don't have to starve, take medicine or spend money. You can only eat apples until you are full in three days, and you can lose 3 to 5 kilograms. This is a popular "three-day apple diet" in Japan.

Apples contain more potassium,

Less sodium can lower blood pressure; Apple pectin can lower cholesterol; Apples contain flavonoids, which can reduce the occurrence of coronary heart disease and induce heart disease; Apples are rich in antioxidants, which can reduce the risk of cancer.

This shows that apples are very healthy fruits. Think about it. After eating apples for three days, you can lose 3 to 5 kilograms and stay healthy. Would you like to try?

Basic knowledge of apple weight loss

The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight.

People who eat apples to lose weight can also improve symptoms such as dry skin, allergic dermatitis and constipation.

You know, our appetite is controlled by the brain. When the central nervous system sends out the command of "want to eat, want to eat", you will become very greedy.

However, no matter how delicious the food is, if you eat too much, you will get tired. For example, you like cake very much, but if it's the same cake, you can't eat many pieces after dinner, can you?

Similarly, if you eat two or three apples at a time, your brain will tell you that you are full, so you won't actually eat too many apples and consume too many calories.

If you can't implement the three-day apple diet, you can start in a day or two. As long as you do it, it will work.

For example, you can start from one day a week and increase it to two or three days after you get used to it. People who are not used to it, it is best not to exceed three days, in order to avoid central nervous system dysfunction, but will overeat after losing weight and become fatter than before.

Apple's weight loss method

Eat only apples for three consecutive days, and don't eat other fruits and food.

You can eat apples according to the time of three meals, or you can eat them when you are hungry until you are full.

Any kind of apples will do, but red apples are the best. Green apples are sour, for fear of irritating the stomach.

Apples should be eaten fresh, washed and peeled to avoid pesticide residues.

During these three days, when you are thirsty, you can drink boiled water or non-irritating tea, such as mint tea, wheat tea, safflower tea and houttuynia tea.

During weight loss, your stomach will be very sensitive, so avoid drinking caffeinated drinks, such as black tea, coffee, green tea and oolong tea. , to avoid gastrointestinal discomfort.

⑦ If constipation occurs during apple weight loss, you can drink one or two spoonfuls of olive oil to moisten the intestines on the third night to promote the excretion of toxins accumulated in the body.

Main points of diet after three days

After losing weight for three days, your stomach will become tender, your taste will become sensitive and your stomach will become smaller because you stay away from irritating food.

Starting from the fourth day, your diet should be slowly restored. Don't eat a lot of food at once, especially don't eat snacks. In the first three days of resuming diet, it is best to start with porridge and tofu.

In short, when you resume your diet after losing weight, the food should be light and not excessive, so that the effect of losing weight will last.

Apple's weight loss is equivalent to a general cleaning of the digestive system of the body. If you are really fat, it is impossible to get back into shape if you want to be an apple to lose weight. It is best to do it once a month or two until it is reduced to the ideal weight.

Five reasons why apples can lose weight.

(1) Digestive organs such as the gastrointestinal tract can recuperate because of the decrease in food intake. During dieting, by eating less or losing weight regularly, the digestive system can rest, restore its original function and operate normally.

(2) Apple can improve the function of kidney or stomach, expel waste gas in the body and purify blood. It can excrete blood stasis (old blood), feces (old feces) and water poisoning (the cause of edema) in the body, and the body becomes healthier.

(3) Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.

(4) Obese people are almost always overeating, which makes their stomachs swell and can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.

⑤ Apples can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is helpful for beauty.