Have breakfast before 9: 00:
Eggs+milk/soybean milk+low-sugar fruit.
Porridge+eggs, ten fruits, whole wheat bread+eggs, ten milk/soybean milk (salty and greasy things such as soy sauce cakes, fried dough sticks and pancake fruits are not allowed).
/kloc-about 0/2 lunch:
One meat and one dish+one punch rice and one meat and one dish+corn/sweet potato/purple potato.
Clear soup is spicy (try not to eat powder, noodles and the like). Choose chicken leg meat, shrimp and fish with high protein and low fat. If the food is too oily, you can choose to wash it once.
Dinner around 6 o'clock: yogurt oatmeal+apple yogurt+cucumber+tomato yogurt+corn/purple potato/sweet potato.
Don't choose rice, noodles and flour, it will gain weight at night. Choose something light and don't eat after 7 o'clock! ! ! )。
Three meals a day and a week's restaurant recipes
Monday: breakfast: eggs, ten wheat breads, ten milk, lunch: one punch of rice+one meat and one vegetable, and dinner: oatmeal yogurt+cucumber.
Tuesday: breakfast: two egg whites+sugar-free soybean milk+apples, lunch: wheat flour, and dinner: tomatoes and purple potatoes+yogurt.
Wednesday: breakfast: millet porridge+egg+purple potato, lunch: clear soup and spicy soup (with many dishes), and dinner: sugar-free mung bean porridge+apple.
Thursday: breakfast: sugar-free soybean milk+eggs+vegetarian buns, lunch: vegetarian noodles, and dinner: corn+tomatoes.
Friday: breakfast: banana+egg+sugar-free soybean milk+whole wheat bread, lunch: bibimbap, and dinner: pitaya+yogurt oatmeal.
Saturday: breakfast: nuts+steamed eggs and ten milks, lunch: one meat, one vegetable and ten skinless chicken legs, and dinner: corn+millet porridge.
Sunday: breakfast: milk sandwich, lunch: vegetarian jiaozi, and dinner: vegetable salad.
Precautions for student party to lose weight!
1 Never go on a diet to lose weight. Dieting to lose weight will make you lose weight quickly in a short time, but after a long time, your body will be unable to eat, especially if you refrain from eating anything, it will only lead to revenge drinks later!
Eat all three meals. Don't skip breakfast because you sleep late in the morning or skip dinner to lose weight. This is not desirable!
Try to quit sweets, snacks, instant noodles and milk tea. Eating three meals well won't make you fat. The culprit of real weight gain is snacks and milk tea, which are high-calorie foods.
4 work and rest rules, go to bed early and get up early, only work and rest rules can ensure the regular diet, and going to bed early and getting up early is better.
5 drink more water! I don't need to say more about the benefits.
Occasionally, I can't help but want to eat snacks or sweets, so I will eat them in the morning.
Eating less and exercising more must be the same, but if you choose to eat less, you must exercise moderately. After dinner, you can go for a walk in the playground. Don't sit if you can stand.
When you really want to eat, just control the amount and eat less. After all, losing weight is a long-term career, and you can't rush for success. It is impossible to reduce yourself to a thin man in one breath and insist on "
The timetable for the student party to lose weight efficiently.
Get up early at 7: 00-8: 00, drink a cup of boiled water and defecate on wc.
Eat soybean milk/milk+eggs for breakfast, ten high-quality carbohydrates, 9: 00- 1 1: 00, moderate exercise 15-30 minutes, and it is recommended to curl up and jump rope if there is no class. If you have classes, you can stretch and jump in places where there are few people between classes. If time is tight, you can stand up and walk and drink more water. When you are hungry, you can add meals appropriately, such as a handful of nuts and a meal replacement stick. Don't eat too much, don't eat high oil, sugar and fat!
11:30-12: 30 to have lunch, two punches of vegetables+one punch of protein+one punch of carbohydrates to drink water before meals, to increase satiety.
12: 30- 14: 00 Take a walk after meals and stand close to the wall for at least 15 minutes (the back of the head, shoulders, buttocks and heels are close to the wall). Don't do strenuous exercise after meals. Ow, it's easy to get sick, take a lunch break! About half an hour.
15: 30- 16: 30 If you are hungry, you can add meals appropriately. Recommend fruit.
16: 00- 17: 00 fat burning golden period! Do moderate exercise for 20-40 minutes in the morning. Steamed buns with classes have to walk ten times between classes.
Be sure to eat at 17: 30- 18: 30! It is suggested that skipping meals with two punches and ten punches of carbohydrate may lead to the decline of basal metabolism, poor mental state and easy rebound. So don't skip dinner, remember to take a walk after dinner.
20: 00-2 1: 00 recommended stretching exercise.
22: 00-23: 00 foot bath/hot bath, going to bed early and getting enough sleep are also good for losing weight.