. . . This is a systematic project, and you haven't provided any information. You can only give a complete example and calculate the heat yourself.

First, the process of losing weight is as follows:

Example: Subject: female, 24 years old, height 159cm, weight 52kg.

First, know yourself

1 Calculate the basic consumption of not exercising every day (rest for 24 hours): 52kg, normal consumption 1372.8 calories.

2 According to the body mass index, the range of healthy weight is calculated: 46.77-63.20kg.

According to China's national conditions and aesthetics, the target weight is 47kg for women and 64kg for men.

According to the above calculation, the weight to be lost is 5kg, which can be lost healthily within one to two months according to experience.

Make personal plans, track and record.

5 Configure recipes and exercise plans. According to experience, it is suggested that the daily food intake should be below 800 calories (adjusted according to your own situation) and can be naturally reduced within one to two months under normal walking. Suggested foods include boiled egg white, fish, chicken breast, steamed mutton, vegetables and fruits. All the above meats except fish should be peeled, degreased and steamed. Exercise can be customized according to your own situation. Walking and going up and down the stairs every day will consume calories, but to consume fat, you need to do moderate and low-intensity exercise, such as jogging and swimming, which takes more than 20 minutes.

Everything is ready, stick to your plan, and suggest using tools to record the plan, track (including implementation and weight change), supervise and encourage yourself!

During the platform, seek the encouragement and supervision of friends and relatives, continue to make plans, and record the implementation and results!

C. success!

8 break through the platform period and lose weight successfully!

Second, the need for immediate, specific programs to build confidence:

Let's send an egg-based recipe below. Why should eggs be given priority? Not much to say about her nutrition. In addition, 1 cooked eggs contain 80 calories (only eating protein has lower calories), but when we digest and absorb them, our intestines and stomach consume 92 calories. Therefore, eating 1 boiled egg makes our stomach feel fuller, but actually reduces 12 calories for us. Eating more cooked eggs is good for losing weight. One more thing to add, if food containing protein is eaten with starch, it will make the body feel full for a long time (prolonged digestion time), so it should be used in the initial diet, but it should not be eaten like this all the time. On the one hand, it will increase the digestive burden, and on the other hand, it will cause garbage deposition in the body, which is not conducive to health. The intake of this set of recipes is relatively low, in order to see obvious effects in the early stage of weight loss and give yourself motivation and confidence! I have to change my recipe after losing 5 pounds ~

Monday:

Breakfast:

Boiled eggs 1 (about 4 1 calorie)

Whole wheat toast 1 slice (about 172 calories)

Grape 1 serving (2 pairs of about 45 calories)

Black coffee 1 cup (0 calories)

Lunch:

Whole wheat toast 1 slice (about 172 calories)

Eggs, protein, 1 (about 15 calories)

Black coffee 1 cup (0 calories)

Dinner:

Black coffee 1 cup (0 calories)

Eggs, protein, 1 (about 15 calories)

Vegetable salad 1 serving (about 60 calories)

Kimchi 1 small portion (containing a small amount of spicy oil, about 70 calories)

Snacks:

Chocolate 1 small piece (only before noon, 55 calories)

Description: The total calorie intake is 645 calories. If you feel hungry, you can eat fruit. The calories of ordinary apples are 50-65 calories, and you can supplement yourself by eating one at a time. Pickles are sold in the supermarket in Vuormaa. If cholesterol is high, breakfast eggs can be replaced with tofu, or just eat protein; Coffee without sugar and milk; Also pay attention to drink plenty of water.

(Other recipes are omitted, you can look at my other answers to find them. )

Third, the actual plan for the stable period (the following example of this plan is for my wife)

1 100 calorie diet:

Breakfast:

0.5 cup of regular milk (*** 100 ml 66 calories)

Two slices of bread and toast (*** 156 calories)

Sweet condensed milk 1 spoon (2 1 g/spoon 69 kcal)

Lunch:

Spicy curry rice 1 serving (2 10 g/serving 256 kcal)

Natural orange juice (100%) 1 cup (200ml/cup 84kcal)

Dinner:

Sauced meat set meal 1 (about 150 calories)

0.5 medium bowl of porridge (about 100 calories)

Dim sum:

Beef jerky 1 serving (20g/serving 66 calories)

Chocolate 1 capsule (10g/capsule 55kcal)

Apple 1 (about 55 calories)

Exercise:

Walk (walk) for 30 minutes.

Go upstairs for 30 minutes

Rest 1080 minutes

Go shopping for 30 minutes

This is my plan for my record. At noon, because it is a working meal, we can only eat a guest meal ~, and breakfast is western-style bread with milk. I used to eat milk and protein, but I felt uncomfortable after eating it twice, so I changed to bread and milk. Fruit juice is a fruit orange from a fruit juice source. Reward her for persisting in losing weight, hehe, eat a small piece of chocolate. The total energy intake is 1052 calories! No extra exercise, no need to starve yourself, and snacks to eat ~

Fourth, other matters needing attention

According to your occupation, you can be divided into 1 student and 2 office workers.

For 1, the general situation is that as long as snacks are controlled, others can eat normally. If classmates or friends eat together, they will generally pay attention to themselves.

For 2, it is mainly to control the calorie intake at night. Even if you take part in recreational activities, you should drink less and use less oil. If you are eating hot pot, you should pay more attention.

In terms of food, whether it is 1 or 2 in exercise, walking is the most natural way to consume calories. It is recommended to walk for more than 45 minutes every day, followed by going up and down the stairs, and the other one can jump rope indoors.

It is very important to keep planning and follow up implementation. It is best to invite family and friends to supervise.

I hope it helps you!