Weight loss diet:
First of all, breakfast can be light, and a cup of yogurt and two pieces of bread are the best match, because drinking yogurt helps intestinal peristalsis, accelerates the cleaning of intestinal garbage, and helps digestion and absorption. In addition, it can replenish energy. It is worth noting that to avoid the misunderstanding that you can lose weight without breakfast, you must eat breakfast to lose weight, which is not only good for your health, but also can prevent overeating at lunch.
Secondly, it is lunch. For friends who lose weight, eat more vegetables for lunch, such as carrots, cabbage, broccoli, etc., which are rich in vitamin C. In addition, you can supplement some lean meat and replenish energy. The energy provided by lunch should account for 30%~40% of the total energy needed for the whole day. It is suggested that the staple food should be about 125g, and rice and pasta can be selected. In addition, according to the principle of balanced nutrition, several kinds of meat, poultry, beans and their products, aquatic products and vegetables can be selected for collocation. Animal food 75g, soybean 20g or equivalent, vegetable 150g and fruit 100g can be selected to ensure the intake of vitamins, minerals and dietary fiber in lunch.
Finally, dinner. It is suggested to drink some porridge at night, or just eat a piece of corn. After getting used to it for a week, you don't have to eat dinner. Eating apples is a good choice. Roommates successfully lost 20 pounds in this way.
Note: when chewing slowly, the time should be controlled at about 20 minutes. Recently, a new study published by the American magazine Obesity in Okayama University, Japan, found that gorging will lead to at least three times the risk of getting fat compared with chewing slowly.
2. Exercise to lose weight:
Life lies in exercise, and exercise is the most effective way to lose weight. First of all, don't stay in bed in the morning, get up early and jog for more than 30 minutes, because this will make fat start to burn and help you lose weight. Secondly, if friends who can swim should swim more, swimming is the most beneficial exercise to lose weight among all sports. In addition, skipping rope is also a good choice, because some tests show that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Finally, take a walk at night, don't sit on the sofa watching TV and playing mobile phone. The following is a group of pictures of little tricks to lose weight, which can be seen for ten minutes every day and one month. If you can't insist, you can go to the nearby gym to guide the training.
It is suggested that diet and exercise should be combined to lose weight, and the effect will be more obvious. At the same time, we should do what we can.