Not less than 1200 calories per day.
Whether you control protein, carbohydrates or fat, you end up reducing your calorie intake. People should consume at least 1200 kilocalories every day, if the heat supplied to the body is too small; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Learn to control total calories.
9 kcal 1 g fat. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food (such as cream) you eat every day with fresh vegetables, fruits and grains. Of course, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat. The key is to control the overall heat.
9:00 breakfast
Two slices of whole wheat bread
Milk 1 box
12:00 lunch
two bowls of rice
2 rape
Orange 1
10 shrimp
15:30 afternoon tea
Apple 1
Yogurt 1 box
18:30 dinner
2 bowls of rice porridge
2 tomatoes
Chicken 1 piece
Daily intake of protein food is about 265,438+00 calories, and one serving of protein food is about 70 calories, with a maximum of 3 servings per day, at least twice a week, and various protein foods are taken in turn.
On the basis of current daily activities, you need to consume 7 13 calories through exercise every day.
The plan is to lose weight by dieting and half exercise. According to your own situation, you need to do proper exercise every day.
Intensity exercise for one *** 132 minutes. We recommend the following exercises for you: stationary bicycle (420 calories/hour), walking to work (280 calories/hour), aerobic exercise (360 calories/hour), hula hoop (300 calories/hour) and Pilates (2 10 calories/hour).
You need to consume 2000 ml of water every day. Considering the water in food and the water produced by metabolism, you probably need to drink 8 more glasses of water (250ml/ cup).
Drinking water helps to dilute and eliminate toxins in the body, moisturize the skin and suppress appetite.
This is Zhou Xiaohui's 30-day weight loss plan for me. The effect of one month is not bad.