1. Reasonable collocation of three meals a day

1. 1 Three meals a day are the basic heat source to maintain our normal vital signs and the metabolism of new cars. According to the calculation that adult men need about 2200 calories a day and adult women need about 1600 calories, it is necessary to ensure that three meals can reach this calorie, but it cannot exceed this calorie.

1.2 There are many kinds of meals a day. You need to choose from them, which can not only provide the required calories, but also provide various vitamins, minerals and other nutrients needed by the human body. The most important thing is not to feel hungry.

1.3 The collocation and selection of three meals a day follow the principle of low oil, low salt, low sugar, high protein, high fiber and high nutrition. Normal diet of rice and pasta with white meat such as chicken and fish, vegetables such as broccoli, spinach and vegetables, soup with tomato and egg soup and fungus pot can achieve a basic satisfaction. In addition, beef, corn, carrots, pumpkins and other high-quality ingredients are very easy to obtain and cook.

1.4 Try to avoid frying and frying when cooking three meals a day. In principle, rapeseed oil, soybean oil and olive oil are the main products. Do not use animal oil, and use salad oil as little as possible.

1.5 The amount of three meals a day follows the principle of "eat well in the morning, eat well at noon and eat less at night".

1.6 Three meals a day supplement, in theory, three meals a day has already provided the needs of a day, and even eating more fruits will increase the extra calorie supply, so a small amount of fruit is better. In addition, water intake is essential, especially warm water.

1.7 For emergencies other than three meals a day, such as midnight snack, friends gathering, KTV singing, etc. It is inevitable to eat and drink foods with high oil, salt and sugar on this occasion. At present, there is no good treatment method. Remember to drink alcohol in moderation and try to drink as little as possible. Eat low-calorie vegetables instead of meat.

1.8 Others: snacks, fast food, desserts and other foods, which makes people need to be vigilant and try to avoid eating such foods.

Step 2 keep exercising

2. 1 after laying a good diet foundation, you can control your weight and stop rising, and then you will enter the substantive stage of losing weight, that is, keep exercising.

2.2 Why should we put the word "persistence" before sports? This is actually the core and key to losing weight. Giving up at the beginning, giving up halfway and backing out are the biggest enemies. Sticking to exercise and getting into the habit of losing weight is not a stage, but a good lifestyle. With this concept, there is no fat that cannot be reduced.

2.3 Choose the exercise that suits you, and decide the exercise mode according to your basic weight. Body Mass Index (abbreviated as body mass index, abbreviated as body mass index in English) is a number obtained by dividing the number of kilograms of weight by the square of the number of meters of height, and it is an international standard to measure the degree of obesity and health of human body. Mainly used for statistical purposes, when we need to compare and analyze the impact of a person's weight on the health of people of different heights, the body mass index value is a neutral and reliable indicator. If you have a large base, you should do it step by step, not radically, or your health will not be worth the loss.

2.4 At present, the mainstream of exercise to lose weight is running. Although the fat burning efficiency of running is lower than that of swimming and skipping, swimming is limited, and skipping is too harmful to knees. On the whole, running has the highest cost performance.

2.5 If the basal weight and body mass index drop too high from the previous 2.3, you can't run immediately. You need to accumulate basic weight, starting from walking, evolving to walking and finally turning to running. Every stage of evolution is based on your physical fitness.

2.6 Master the running time. In order to burn fat efficiently, exercise for more than 30 minutes begins to burn fat, and muscles also participate in providing heat. It is recommended to run every time 1 hour to 1.5 hours, and the time should be chosen before breakfast or after dinner.

2.7 operation details:

2.7. 1 Warm-up before running 15 minutes, stretching is essential, and so is it after running.

2.7.2 Special running shoes suitable for you are also necessary. Choose the corresponding running shoes according to your arch shape.

2.7.3 Combine running with rest to give the knee time to rest and repair. Generally, it is recommended that the novice interval 1 and 1 run.

2.7.4 If it cannot run due to weather or road conditions, it shall be postponed.

To sum up, reasonable diet and exercise are the key to lose weight. You did two things and formed a habit. It is possible to lose 5-20 kg a month (depending on people), and your physique will get better and better.