It's normal to be fat in winter, and most people will lose weight in summer, but you can do the same now if you want to lose weight.
Fish instead of meat: Fresh fish, especially white fleshy fish, has lower fat content and almost no cholesterol than other meats.
Replace snacks with fruits: If you want to eat snacks, choose some fruits, such as cucumbers and tomatoes.
Replace 1/2+ 1+ 1/2 with 1/2: breakfast, lunch and dinner should be replaced with 1/2 bowls.
Eat more vegetables and eat less: it is difficult for people who don't put a bowl on their stomachs to lose weight successfully. At this time, we should reduce our food intake and increase our food intake.
Diet food:
1 laver-
Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to eliminate waste and stagnant water in the body, thus achieving the effect of stovepipe.
Two bananas-
Although bananas are high in calories, they are low in fat and rich in potassium, which can reduce the accumulation of fat in the body and is an ideal food to lose weight.
Three apples-
Apples contain unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.
7 Watermelon-
It is an expert in diuresis in fruits. Eating more can reduce the residual excess water in the body, and there is not much sugar in itself, so eating more will not gain weight.
Eight bamboo shoots-
Low-fat and low-sugar crude fiber bamboo shoots can prevent constipation.
Nine pomelos-
Grapefruit is low in calories, and it won't be obese if you eat too much, but it is also rich in potassium, which helps to reduce the accumulation of fat and water in the body.
10 konjac-
Amorphophallus konjac is completely fat-free, delicious and a must-eat for weight loss. Its rich plant fiber can smooth the lymph of the lower body and prevent the swelling of the legs from appearing orange peel tissue. This magical food has the reputation of "scavenger" in the body, absorbing and eliminating toxins in the body.
1 1 spinach-
Because it can promote blood circulation, it can make the two legs farthest from the heart absorb enough nutrition, which has the functions of balancing metabolism and detoxifying stovepipe.
12 celery-
On the one hand, celery contains a lot of calcium, which can supplement "foot strength", on the other hand, it contains potassium, which can reduce the water accumulation in the lower body.
13 peanuts-
Peanut is rich in vitamin B2 and nicotinic acid, which can not only bring high-quality protein, but also eliminate lower body fat.
15 pineapple-
Pineapple is rich in protein-decomposing enzyme, which can decompose fish and is suitable for eating after a big meal.
16 egg-
Vitamin B2 in eggs helps to remove fat; In addition, it contains nicotinic acid and vitamin B 1, which is also beneficial to remove fat from the lower body.
17 Chenpi-
Chenpi can not only help digestion, eliminate stomach qi, but also reduce abdominal fat accumulation.
18 tomatoes-
Eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema. If eaten raw, the effect is better.
Because it is winter, I deleted some out-of-season fruits for my parents. Don't mind ~ ~
Also, if you have time, you can look at the heat meter and calculate the daily calorie intake.
This is my own experience, very useful ~
A normal person needs 2000 calories a day, and 3600 calories will gain a catty, so if you want to lose weight, you'd better not exceed 2000 calories a day ~
Grain:
White rice 1 bowl (150g, 5 spoonfuls full) 220 calories.
Rice porridge 1 bowl (24 grams of rice) 88 calories
Rice porridge (cooked, milian soup) 1 bowl (140g) 173 calories.
Rice flour 1 bowl (140g) 283 calories.
Spaghetti 1 bowl (140g) 174 calories.
Noodles 1 bowl (140g) 280 calories.
Instant noodles 1 package (100g) 470 calories.
2 slices of bread (thick sliced, 100g) 250 calories.
Sweet bread 1 (60g) 2 10 calories.
Salted bread 1 (60g) 170 calories.
Store 1 tablet with 356 cards.
Breakfast cornflakes 1 bowl (25g) 92 calories.
Grain (rice) 1 bowl (56g) 180 calories.
Eggs, meat:
Egg 1 75 card
Protein 1 15 card
Egg yolk 1 65 card
Quail egg 1 16 card
Preserved eggs 1 160 card
Steamed eggs1(50g) 74 calories
Fried eggs 1 (50g) 1 18 calories.
Semi-fat and lean barbecued pork 150g 484 calories
2 slices of lean ham (60 grams) 70 calories.
Grilled pork chops 1 piece 200 calories
Roast beef (thin) 3 slices (90g, thin) 175 calories.
Grilled steak 1 piece 155 card
Roast chicken140g 266 calories
Roast duck meat (with skin) half (382g) 1287 calories.
Roast duck meat (without skin) is half (221g) with 445 calories.
Roasted goose (with skin) is half (774g) with 2362 calories.
Half a roast goose (without skin) (59 1g) 1406 calories.
Fried chicken spleen 1 piece (104g) 294 calories.
Fried chicken and calf 1 piece (57g) 146 card.
Fried chicken wings 1 (55g) 178 calories.
Chicken sausage 1 strip (45g) 1 15 calories.
2 lamb chops (half fat and half lean) (90g)355 calories.
Fish:
Steamed fish fillet150g 124 calories
Boiled shrimp 10 (100g) 200 calories.
Lobster meat100g 120 calories
Fish fillets 1 serving (120g) 1 10 calories.
Canned sardines100g 335 calories
Salmon 100g 130 card
Eel100g 340 calories
Cod100g 75 calories
Flounder100g 90 calories
Saury100g 240 calories
Yellow croaker100g 62 calories
Shrimp meat100g 90 calories
Lobster 100g100 calories
Belt 100g100 card
Squid100g 50 calories
Crab meat100g 90 calories
Shrimp 100g 195 card
Silver cod 100g 102 card
Canned sand white fish 1 can of 335 calories
Tuna (soaked in water) 85g 1 1 1 calorie.
Tuna (oil soaked) 85g 163 calories.
Sequoia fish (raw, clean) 2 Liang (75g) 85 calories.
Sashimi 2 Liang (75g) 57 calories.
Vegetables:
Onion100g 47 calories
Onion100g 35 calories
Garlic100g 40 calories
Horseshoe100g 68 calories
Chinese cabbage 100g 17 card
Cai Tong100g 20 calories
Cai Jie100g 47 calories.
Water spinach100g 40 calories
Lu Jian 100g 15 card
Dutch beans100g 32 calories
Green pepper 100g 14 card
Celery100g 5 calories
Bitter gourd 100g 12 card
Chinese cabbage100g 20 calories
American pumpkin100g 73 calories
Japanese pumpkin100g 35 calories
Spinach 100g 19 card
Bean sprouts100g 20 calories
Xuecai 100g 60 calories
One dish100g 40 calories
Bean sprouts100g 40 calories
Tomato 100g 14 card
Cucumber 100g 12 card
Luffa 100g 17 card
Eggplant100g 26 calories
Wax gourd100g 40 calories
Taro100g 94 calories
Lotus root100g 52 calories
Kelp100g 36 calories
Volvariella volvacea (canned)100g 30 calories
Green radish (cooked)100g 23 calories
White radish (cooked)100g 20 calories
Carrots160g (4 Liang) 60 calories
Cabbage (boiled) 1 bowl (170g) 20 kcal.
Broccoli (boiled) 1 bowl (150g) 32 calories.
Broccoli (boiled) 1 bowl (156g) 44 calories.
Lettuce 1 bowl (56g) 10 calories
Millet 1 (77 g) 83 calories
Green beans (boiled) 1 bowl (196g) 23 1 calorie.
Sweet potato1(151g)160 calories.
Cooked red beans 1 bowl 256g 208 calories
Cooked soybean 1 bowl 172g 298 calories
Cooked tofu 1 brick 1 12g 85 calories
Half a cup of canned beans/green beans/corn 100g 60 calories
fruit
Apple100g 57 calories
Apricot100g 48 calories
Dried apricots100g 329 calories
Avocado100g 16 1 calorie
Banana100g 92 calories
Myrica rubra100g 28 calories
Blackberry 100g 52 Card
Blueberries100g 56 calories
Carambola100g 33 calories
Sweet cherry100g 72 calories
Black Gallnut100g 63 calories
Durian 100g 147 card
Figure100g 74 calories
Dried figs100g 255 calories
Grape100g 43 calories
Raisins100g 34 1 calorie
Grapefruit 100g 4 1 card
Guava 100g 4 1 card
Hawthorn100g 95 calories
Canned pineapple in syrup100g 92 calories
Fresh jujube 100g 122 card
Jujube 100g 32 1 card
Kiwifruit 100g 6 1 card
Kumquat100g 55 calories
Lemon100g 35 calories
Litchi100g 66 calories
Hami melon100g 34 calories
Orange100g 47 calories
Citrus 100g 5 1 card
Pear100g 32 calories
Watermelon100g 25 calories
Snacks:
Cheesecake 1 piece 300 cards
Film department 1 package size 25g 130 card.
Cheese ring &; (=NationalBureauofStandards)
Snacks:
Cheesecake 1 piece 300 cards
Film department 1 package size 25g 130 card.
Cheese rings 1 packet size 25g 125 calories.
Xianbei 1 small package 35 cards
Niuwan 1 string of 80 cards
Curry beef jerky 1 162 card
Stinky Tofu 1 370 Card
Millet 1 cup 120 calories
Fish egg 1 string 100 card
Egg Tower 1 320 Card
Pineapple cake, 50 grams, 200 calories.
60g dried bean curd 150 calories
Peanut100g 560 calories
80 grams of shredded squid with 230 calories.
Seaweed 1 small package of 25 cards
Cookies:
Blue cookies100g 13 525 calories
Acrylic photo frame 1 32 card
Whole wheat nutritious cake 100g 12 537 calories.
Bear cake 1 box of 334 cards
Candy:
Butter candy 5 capsules 105 calories
Cotton candy 5 80 calories
Fruit juice candy 5 tablets (28g) 265 calories.
Swiss candy 1 piece of 22 cards
Select bovine lactose 1 19 card.
Milk:
Whole milk 240ml 150 calories
Low-fat milk 240ml 12 1 card.
Skim milk 240ml 9 1 card
6 teaspoons of condensed milk 38g 123 calories
Chocolate milkshake 1.25 cups of 283ml 360 cards
Snowland milkshake 1.25 cups of 283ml 3 14 cards
Drinks:
Green tea 240ml 2 card
Vitasoy 1 box of 250ml 120 cards
Sweet soybean milk 1 cup 120 card
Chrysanthemum tea 1 cup 90 calories
Pure orange juice 1 cup 240ml 1 14 calories.
Avatar 2 full teaspoons 7ml 26 cards
Tomato juice 190ml 35 card
Sugar-free oolong tea 250ml 0 card
Sugar-free wheat tea 250ml 0 card
Iced black tea 300ml 120 card
Foamed green tea 300ml 1 10 card
Coke 355ml 150 card
Diet coke 350ml 3.5 card
Sprite 350ml 147 card
Mcdonald's:
Hamburg 260 calories
Cheeseburger 320 calories
Big Mac 560 Card
Pork egg hamburger 440 calories
Yuliubao 360 calories
Maixiang chicken 5 10 card
Small French fries 2 10 card
China French fries 3 12 card
Large fries 450 calories
Mcnugget 6 yuan 290 calories.
Chocolate milkshake 360 calories
Chocolate Xindi 340 calories
Orange juice (6 ounces) 80 calories
Coke (12 oz) 1 10 calories.
Two coffee (pure) cards.
Kfc:
Whole chicken barrel 9 calories 1865
Colonel chicken nuggets 1 45 card
Jimihua 125g 420 Card
Chicken wings (spicy) 1 130(+25%)
Chicken breast (spicy) 1 serving 250(+25%)
Chicken leg (spicy) 1 230 calories (+25%)
Whole chicken leg (spicy) 1 290(+25%)
Cheeseburger 1 460 card
Chicken leg fort 1 440 card
Chicken rolls 1 6 15 card
Corn cob 1 90 calories
Western food:
Mexican Salad 1 Dish 98 1 Card
Lettuce salad+Italian vinegar sauce 1 small cup 170 calories
Caesar salad 1 dish 650 calories
Concourse salad 1 serving 240 calories
French thick soup 1 cup 72 calories
Mushroom soup 1 cup 98 calories
Beef and mushroom soup 1 cup 195 calories
Crispy soup 1 cup 450 calories
Seafood pasta 1 plate 620 calories
Cold seafood macaroni 1 250 calories.
Bureau seafood 1 400 calories
Buttered potatoes 1 460 calories
Fried shrimp100g 220 calories
Lobster 100g 120 card
Sirloin steak (including fat) 85g 330 calories.
60 grams of veal steak with 330 calories
Fried onion rings100g 390 calories
Skinned chicken breast 1 serving 120 calories.
Seafood pizza 80 grams 220 calories
China snacks:
Beef pie 1 200 calories
Pot stickers in 3 pieces 170 card
Jiaozi 1 35 calories
Steamed buns 1 105 card
Fried spring rolls 1 300 cards
Shaomai 1 55 card
Guest dining 1 guest 500 cards
Chinese fried noodles 1 dish 1500 calories
Chinese fried rice 1 dish 950 calories
China porridge 1 dish 300 calories.
Chinese food:
White rice 200g 180 calories
Lotus leaf jiaozi 1 1200 card
Radish Cake 2 yuan 180 Card
Tongzai rice cake 1 330 calories
Steamed eggs 1 75 calories
Egg drop soup 1 bowl 70 calories
Porphyra soup 1 bowl 10 card
Dongguatang 1 bowl of 20 calories
Hot and sour soup 1 bowl 155 card
Boiled millet 1 branch 345 calories
Mapo tofu 1 dish 365 card
Fried cuttlefish 1 plate 155 card
Steamed cod 1 plate 360 calories
Crispy spicy chicken 1 560 card
Roast chicken 100 kg 300 calories
Braised chicken wings 65kg 1 15 card.
Braised chicken legs 1 only 300 calories
Fried chicken legs 1 only 3 10 cards
Shrimp fried rice 1 550 calories
Kung Pao Chicken Rice 1 509 calories.
Chicken and rice 1 330 calories
Chicken curry rice 1 550 calories
Beef brisket rice 1 serving 575 calories
Assorted risotto 1 705 calories
Fried rice noodles 1 serving 275 calories
Guangdong fried noodles 1 930 calories
Assorted fried noodles 1 685 calories
Stir-fried three delicacies 1 435 calories
Fried vegetables 1 serving 165 calories
Fried beef with green pepper 1 serving 240 calories
There is a calorie list in the computer, and I sent it to my parents.