1. The process of losing weight is as follows: Example: Subjects: female, 24 years old, height 159cm, weight 52kg 1. Calculate the basic consumption of daily inactivity (rest for 24 hours): weight 52kg, normal consumption 1372.8 calories. 2 According to the body mass index, the healthy weight range is deduced: 46.77-63. Determine the target weight: 47kg for women and 64kg for men. According to the above calculation, the weight to be lost is 5kg. According to your experience, you can lose five healthy recipes and exercise plans in one to two months (calories can be found in boohee tool). According to experience, it is suggested that the daily food intake should be below 800 calories, and you can naturally lose weight in one to two months. 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. Everything is ready, stick to your plan, and it is recommended to use boohee tool to record the plan, track (including implementation and weight changes), 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! 8 break through the platform period and lose weight successfully! Second, the specific plan when quick-acting and confidence-building are needed: here is a recipe based on eggs. Why pay attention to eggs? 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 full, 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! Change the diet after losing 5 kg ~ Monday: Breakfast: boiled eggs 1 (about 4 1 calories) whole wheat toast 1 slice (about 172 calories) grapes 1 serving (about 45 calories) pure coffee/kloc-0. Eggs, China protein 1 (about 15 calories) plain coffee 1 cup (0 calories) Dinner: plain coffee 1 cup (0 calories) eggs, China protein 1 (about 15 calories). About 70 calories) Snacks: chocolate 1 small pieces (only allowed to eat before noon, 55 calories) Description: The total calorie intake is 645 calories. If you feel hungry, you can eat fruit. The calorie of an ordinary apple is 50-65 calories, so you should supplement yourself every time you eat one. 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, please refer to my other answers.) Third, the actual plan for the stable period (the following example is for my wife) 1 100 calorie recipe: breakfast: 0.5 cup of ordinary milk (*** 100 ml 66 calories) and 2 slices of bread and toast (* * */kloc). Spoon 69 calories) lunch: curry rice spicy 1 serving (2 10g/ serving 256 calories) natural orange juice (100%) 1 cup (200ml/ cup 84 calories) dinner: sauce meat set meal/kloc-0. Snacks: beef jerky 1 serving (20g/ serving 66 calories), chocolate 1 slice (10g/ serving 55 calories) and apple 1 serving (about 55 calories). Exercise: Walk (walk) for 30 minutes, go upstairs for 30 minutes, and rest 1080. 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 points of attention can be divided into 1 according to your occupation. For 1, the general situation is that you only need to control snacks and eat normally. If you have classmates or friends to eat together, you will generally pay attention to yourself. For 2, the main thing is to control the calorie intake at night, even if you attend social gatherings, you should drink less. 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. I hope it helps you!