1. Breakfast: boiled eggs, toast, grapes, milk, steamed bread, apples and other high-protein, low-calorie and low-fat foods.
2. Lunch: rice, fried vegetables (cucumber, bitter gourd, tomato, etc. ), bean products, soups and other foods rich in nutrition and cellulose, pay attention to control the amount of food, with eight points as the standard.
3. Dinner: Low-calorie, high-fiber foods, such as green salad, fruit and light soup, avoid eating too much oil and sugar.
4. Snacks: Try to avoid or reduce the intake of snacks, and choose healthy snacks such as fruits and nuts.
5. Exercise: Appropriate aerobic exercise, such as jogging, brisk walking and swimming. , help to accelerate metabolism and increase calorie consumption. It is recommended to maintain moderate-intensity exercise for at least 30 minutes every day.
6. Sleep: Ensuring adequate sleep time is conducive to physical recovery and metabolic regulation. It is recommended to keep 7-8 hours of sleep every day.
It should be noted that weight loss is a long-term process, which requires perseverance, while ensuring balanced nutrition and avoiding excessive dieting or partial eclipse. If necessary, you can consult and seek the help of professionals.