To lose weight, you must eat wisely and skillfully. Here are some principles that must be kept in mind:
Balanced nutrition, diversified food types, no hunger strike, no fasting for a certain food. Food is not the less fat, the better. During weight loss, protein, carbohydrates and fat should be supplemented appropriately. The heat ratio of the three heat sources should be 55% ~ 60% of carbohydrate, 20% ~ 25% of fat, and protein 15% ~ 20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Protein is very important to the human body and must be adequately supplied.
Chew slowly, drink soup first, then eat. When eating, slowing down the eating speed properly can reduce the insulin secretion and the synthesis of fat and glycogen in the body. On the other hand, prolonging the eating time will promote the appetite suppression of the appetite regulation center, thus increasing the feeling of fullness, and people naturally don't want to eat.
Try to use cooking methods such as stewing, steaming, boiling and cold salad. Avoid frying. Do not eat high-calorie, concentrated food, especially fried, crispy, roasted seeds and nuts, such as candy, egg rolls, Chinese and western sweet and salty snacks, chicken skin, duck skin, pig skin, fish skin and so on.
Appropriate supplement of fruit. In spring, fruit varieties begin to increase, but don't choose fruits with high sugar content and low vitamin content (such as bananas and sugarcane). Recommended grapefruit, kiwi, strawberry and apple. Of course, we should also pay attention to the time and quantity when eating fruit.
Eat more high-fiber food. On the one hand, it can help digestion, on the other hand, it can promote intestinal peristalsis and effectively alleviate the common constipation problem of women.
Besides diet, reasonable exercise is also essential. To lose weight in spring, outdoor sports, such as mountain climbing and jogging, are recommended. And always keep in mind the principle of "moving". Don't lie down if you can sit, don't sit if you can stand, don't stand if you can walk, don't walk if you can run, do more exercise if you have time, and don't have time to walk.
The following is my friend's weight loss schedule; I heard that the effect is good, so I'll throw a brick to attract jade here for your reference only ~ ~ ~ Remember that the weight fluctuation can't exceed five pounds in one month, otherwise it will hurt your health! My friend loses weight quickly! You lose weight first, then eat normally according to the method I said above, and you can keep exercising without rebounding!
The first week:
One: diet
1: Honey and white vinegar should be eaten at the ratio of 1: 4 (diluted with appropriate amount of water) under the condition of unchanged daily diet.
Specific method: 1 breakfast specific method: 1 drink on an empty stomach 20 minutes before breakfast; Drink immediately after lunch and dinner.
2. Do not eat greasy food, sweets, foods with high starch content, snacks after meals, etc. (Look at your own situation).
Never eat four hours before going to bed.
Two: moderate exercise
1: Don't sit down immediately after dinner. You should walk for at least 20 minutes.
2. Stick to the hula hoop for 30 minutes before going to bed every day, or choose the same intensity of exercise! For example, running and skipping rope ~ ~ ~
3. Walk to class and come back every day. If your home and school are far away, at least a short walk is enough!
The second week:
(Continue to stick to the exercise plan for the first week)
Day 1: Drink only honey (you can make tea).
The second and third days: normal diet.
Day 4: Drink only honey. If you can't stand drinking only honey, eat some fruits and vegetables. )
Day 5 and Day 6: Normal diet.
Repeat the above plan in the next month.
As for how to eat three meals a day, here is just a reference for you, and you should adjust it according to your own situation when implementing it! The following recipe is just an example. You should adjust according to your own situation!
Reasonable three meals a day, lose weight.
The nutrition menu provided by this recipe can help people in need, and the effect may be remarkable, and it can reduce about 4-5 kg per month.
Breakfast (choose one)
A bowl of skim wheat bran milk.
B.apples and three cups of green tea.
C.bananas, two green teas and a cup.
D. Wrap a cup of oolong tea with raisins and wheat.
E. cornflakes, a bowl of skim milk and a cup.
F. Dried plums, five skim milk and one cup.
G. A bag of wheat and a glass of prune juice.
Lunch (choose two)
A tomato and egg sandwich and a cup of green tea.
B. A bowl of boiled vegetables, Wonton Noodles.
A plate of salad and a cup of green tea.
D. spinach noodles, a bowl of oolong tea and a cup.
E. a bowl of beef balls, rice and a bowl of boiled vegetables.
F. a bowl of boiled rice and a bowl of boiled vegetables.
G. tuna sandwich and a cup of green tea.
Dinner (choose one)
A. Pork chops, a clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.
B. Steak, a clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.
C. Nine slices of lean meat, clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.
D. Steamed eggs, six tablespoons clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.
E. Salted chicken wings, three clear soups, one bowl of boiled vegetables, two bowls of boiled rice and half a bowl.
F. Four pieces of fried chicken (peeled) broth, one bowl of boiled vegetables and two and a half bowls of boiled rice.
G. Fried shrimp, eight clear soups, a bowl of boiled vegetables, two bowls of rice and a half bowls.
The so-called healthy diet is not absolute. Remember to eat more fruits and vegetables, eat less fried and smoked high-calorie foods, and try not to eat snacks in moderation ~ ~ ~ so that you will have a good figure that everyone envies and you can keep it up! All of the above are effective methods! I hope I can help you! Hope to adopt!