A few days ago, a friend in Professor Yan's weight group wrote to Professor Yan about her successful experience in losing weight. During the conversation, she revealed a monthly diet prescription of 10 kg. After half a year, she lost 60 kg. Now Professor Yan Xihui will share with you.
Breakfast: egg 1, skim milk/low-fat yogurt 100g, sweet potato 1, tomato 1.
Note: those who don't like eggs can use protein powder instead, but the female protein powder is not higher than 20g. It is best to choose whey protein powder with protein content of 85%.
Lunch: traffic lights
Red (red meat): 2 Liang of bitter gourd fried beef.
Yellow (coarse grains): bibimbap and half a potato.
Green (dish): stir-fry a dish of baby dishes.
Note: women should not eat more than two ounces of meat per meal, and the staple food should not exceed half an ounce.
dinner
White meat: 6 self-baked shrimps or steamed small yellow croaker 1 strip.
Coarse grains: half a sweet potato or half a bean rice.
Vegetables: Fried broccoli.
Note: For dinner, change the red meat for lunch to self-meat, and the intake of white meat for ladies should not exceed two or two per meal. Sometimes, if you don't want to have dinner, Professor Yan Xihui will supplement the energy you need for a day with nutritious meal replacement powder.
Of course, losing weight requires exercise, and diet plus exercise will not rebound, so this friend will go out for a walk after dinner every day.
In order to lose weight, she also joined the square dance, dancing for half an hour three times a week. She usually goes at night.
Go jogging in the nearby sports ground for 40 minutes in the morning, and sprint 3~5 times a week 100 meter.
Losing weight will encounter a platform period. In order to break through the platform period, she will change exercises to improve the intensity of aerobic exercise, and change jogging, brisk walking, square dancing and cycling into skipping, tabata training and HIIT training. It only takes 20 minutes each time to achieve the effect of 1 hour jogging to burn fat, which is more likely to lead to better figure than ordinary aerobic exercise.
1, stop drinking, drink more water, and stick to more than 8 glasses of water. A glass of water before meals can improve satiety and reduce the chance of overeating. People who drink more water every day will lose weight much faster than those who don't like drinking water.
2. Never go on a diet, and control the calories reasonably. The daily calorie intake should be controlled at around 1300- 1500 calories.
3. Carbohydrate staple foods, high-protein foods and high-fiber vegetables should be diversified and supplemented, so that the body can have enough motivation for metabolism.
That's all Professor Yan shared with you. Professor Yan reminded everyone not to starve and not to torture themselves. On the premise of eating enough, we can achieve the goal of losing weight by scientifically changing the diet structure.
Note: Some pictures in this article originated from the Internet and have been deleted.