1, how to eat to lose weight
Day 1 day: Breakfast: whole wheat bread 60g, pure milk 200ml, boiled eggs 1.
Chinese food: rice 100g (black rice, rice), sliced mushrooms, yellow fungus, cucumber fried with red pepper, white radish and kelp sparerib soup.
Meal: 65438 banana +0/65438 cucumber +0.
Dinner: coarse cereal porridge (30g dry coarse cereal), 60g sweet potato, shredded beef with green pepper and celery, and fried mung bean sprouts.
The next day: breakfast: 60g vegetarian buns, 200ml pure milk, 1 boiled eggs.
Chinese food: red bean rice 100g, konjac roast duck, red pepper fried cauliflower, fish head mushroom and winter amaranth soup.
Extra meal: kiwi 1.
Dinner: 80g of vegetable fried with three shreds (lettuce, white radish and carrot), garlic broccoli, minced meat tofu, red dates and rice.
Day 3: Breakfast: whole wheat bread 60g, pure milk 200ml, boiled eggs 1.
Chinese food: rice 100g (rice, millet), spiced grass carp, multicolored silver thread (bean sprouts, carrots, lettuce), Coprinus comatus, auricularia auricula and pork liver soup.
Extra meal: 6 strawberries /6 plums.
Dinner: 1 bowl of corn porridge, 60g steamed pumpkin, fried shredded bamboo shoots, mashed garlic eggplant, shredded pork with fish sauce.
Day 4: Breakfast: 1 egg pancake (no crispy) and 200ml pure milk.
Chinese food: Golden Silver Rice 100g (corn grits, standard rice), black fungus and bamboo shoots roast chicken, sweet and sour cabbage, mung beans and pumpkin soup.
Extra meal: 1 apple
Dinner: 10 leek and lean meat jiaozi, garlic and rattan vegetables, fried cowpea with minced meat.
Day 5: Breakfast: 60g of bread, 200ml of pure milk, boiled eggs 1.
Chinese food: buckwheat rice 100g, mushrooms, sweet and sour hairtail, bean curd with blood, loofah soup.
Extra meal: kiwi 1.
Dinner: mung bean porridge (mung bean and rice 30g), cold salad (cucumber, beans, lettuce, cauliflower and colored pepper), dried shrimps and wax gourd, and green pepper and bean skin.
Days 6-7: These two days can be slightly adjusted. You can choose some foods you like to satisfy your appetite. Of course, you must also refer to the "special reminder" at the back to make a choice. The food listed in it must not be eaten.
2. Practical slimming methods
Practical weight-loss exercises can easily reduce fat.
First, straighten the abdominal muscles.
Stand with your feet shoulder-width apart and your arms as straight as possible to the ceiling for about 20~30 seconds.
Practical weight-loss exercises can easily reduce fat.
Second, the side waist bends and stretches the side abdomen.
Standing posture, feet open shoulder width, right hand akimbo, left arm extended to the upper right, about 15~30 seconds, and then do the other side.
Third, clip chest to train pectoralis major.
Open your feet, straighten your arms and cross your fingers. Clamp the palm with chest and arm strength for 3 seconds, relax 1 second, and repeat 12 times.
Fourth, the shoulders move around the shoulders.
Standing posture, straight back, shoulder fixed when wrapping back for 3/4 laps, chest posture, repeat 10 times.
Five, the golden rooster independently practices the ass.
Open your feet, put your weight on your right foot, lean forward slightly, akimbo your left hand, and stretch your right hand forward in parallel to help balance your weight. Keep your right foot at 45 degrees backward, straighten your knees, and swing your left leg up and down without bending your knees. 12 Repeat.
Sixth, close your chin to correct hunchback.
Sit or stand with your back straight, your chin closed, but don't bow your head, and your eyes look straight ahead.