Exercise:

Aerobic exercise (fat reduction): running, brisk walking and swimming for 30-40 minutes.

Strength exercise (muscle building): 30 minutes, the strength group practiced push-ups and push-ups, the dumbbell group contacted plank Baidu, and the rest time of each group was controlled within one minute as far as possible.

Eat less oil and sugar, fry less, peel, remove fat and alcohol. The heat of alcohol is second only to that of oil.

Morning: Non-meat protein: Eggs (Eggs protein are high-quality protein, used to build muscles) Sugar-free soybean milk yogurt (thick) Fruits and vegetables: apples and half a cucumber.

Chinese food: Chicken breast is recommended for meat protein. You can roast it with less salt, black pepper and fish. One portion of rice (limited to your fist), one portion of vegetables and one portion of non-meat protein.

Evening: one for non-meat and eggs, one for meat and eggs, one for fruits and one for vegetables.

Protein is controlled by the amount of your palm (excluding your fingers), for example, two eggs are one serving.

Protein is food for muscles. Increasing muscle can increase the metabolic rate of the body and accelerate the consumption of fat. Of course, generally speaking, fat will be consumed after 30 minutes of continuous aerobic exercise.