Recommended staple food
Brown rice, oat, purple potato, sweet potato, corn, yam, pumpkin, potato, whole wheat bread, miscellaneous grains rice.
Fruit recommendation
Apples, oranges, tomatoes, kiwis, strawberries, blueberries, pears, pitaya, oranges.
Protein recommended.
Chicken, fish, shrimp, duck, crab, eggs, bean products, dairy products.
Beverage recommendation
Milk, sugar-free yogurt, sugar-free soybean milk, lemonade, black coffee, water, vegetable juice.
Get rid of these, it's much thinner
1. Quit sugar
Quit all natural sugar! Sugar will not only make you fat, but also make your skin rough.
2. Eat more meat and vegetables
Eat high-protein food, vegetables are not quantitative, protein can eat chicken breast, eggs, shrimp, fish, beef, bean products, milk and so on.
Eat more coarse grains
Eat more foods with low calories and strong satiety.
4. Don't eat unless you are hungry.
Choose only foods with strong satiety, tomatoes/cucumbers/meal replacement/nuts/fruits (controlled amount) as the main meal.
5. Be sure to have breakfast!
6. Choose steaming and boiling as cooking methods, and less choose frying and frying.
7. Keep exercising. Exercise can make us have good body and skin at the same time.
A strong drinking plan
7:00: A cup of warm water (500ml) on an empty stomach is helpful for gastrointestinal peristalsis.
8: 00-11:Drink at least two glasses of water in the morning.
1 1:30: drink a cup of warm water before meals to enhance satiety (try not to drink water after meals, which is easy to bloat).
14:00- 18:00: drink at least two glasses of water in the afternoon.
20:00: Drink a glass of water after exercise to replenish the water lost by the body.
2 1:30: drink a glass of water before going to bed, and try not to drink water for two hours before going to bed, or you will get edema the next day.
Strong weight loss schedule exploded by 20 pounds
7:00 (get up): Drink one to one cup (about 500ml) of warm water on an empty stomach after getting up. Replenish water to help relieve constipation.
7:30-8:30 (breakfast): Breakfast must be eaten at 8:30 at the latest, and you should be full, eat more coarse grains and protein, and take in carbohydrates appropriately to ensure high metabolism in one day.
09:00- 1 1:00 (Drinking water): During this period, the metabolism is fast, so you can exercise properly and replenish water. If you feel hungry, you can eat a handful (20g) of nuts.
11:30-12: 30 (Lunch |: Hungry? Drink 500m 1 water first to relieve the stomach and enhance the feeling of fullness. Lunch is mainly high in protein and vegetables, and lunch is full.
7:00 (get up): After lunch, stand or walk for 20 minutes to help digestion. Prevent abdominal fat accumulation, and then take a nap for half an hour to relieve fatigue.
Strong weight loss schedule
14:00- 15:00 (extra meal): At this time, I have almost digested my lunch. Add fruit or red dates in case you want to eat snacks after you are hungry.
15:00- 18:00 (drink water+exercise): the best time to burn fat. At this time, aerobic exercise is the most effective way to lose weight, but it is also necessary to replenish water to the body.
18:30- 19:30 (dinner): dinner time, you need to eat dinner to lose weight, and you can eat dinner until 7 o'clock. Multi-meal+medium protein+low staple food.
20:00-22:00 (Exercise): Take a walk or stand for an hour after dinner. Don't sit down at once. Take a walk or stand for an hour after dinner. Don't sit down at once.
22:00-23:00 (Sleep): Do simple stretching after exercise, go to bed after washing, sleep for no more than 1 1, go to bed early and get up early.