morning newspaper

1. Eat oranges instead of orange juice.

Throw away the 1 glass of orange juice you drank in the morning, which is equivalent to 140 calories. Eating a whole orange has only 45 calories, which can reduce the intake of 95 calories. Oranges contain a lot of fiber, which can keep you full for a longer time.

2. Eat less fried eggs.

Replace three whole eggs (258 calories) with four proteins (64 calories) and a quarter cup of egg replacer (30 calories), so you can eat less 164 calories.

If you want to eat meat, replace three pieces of ordinary ham meat products (378 calories) with three pieces of lean meat (105 calories), and you can consume 273 calories less.

Step 3 replace milk with coffee

Replacing milk with coffee can reduce the energy intake by 70 calories, and replacing sugar with sugar can reduce the energy intake of 16 calories. If you take a walk before lunch, you can also burn 272 calories.

Lunch 1, fast food lovers

If you like fried chicken chops, it doesn't matter. Replacing the large size (520 calories) with the small size (230 calories) can reduce the calorie intake of 290 calories. However, I remind you, don't order a Big Mac burger (560 calories), just order a regular one (260 calories), and you can save another 300 calories.

2. China food lovers

Eat less! Eating only half of your meal can reduce 200 calories, and then drink less hot soup after dinner. You should remember the taboos of "soup, sugar, lying down and scalding". You can walk back to the company from the restaurant and make good use of your lunch break. You can reduce 328 calories in more than one hour.

Step 3 change your afternoon snack

Replacing biscuits with a small bag of dried fruits such as almonds or raisins (220 calories) can reduce the calorie intake by 440 calories, or give up dried fruits and eat an apple directly (80 calories). Replacing afternoon coffee with honey water is also a long-term and effective method. If you eat 300 calories less a day, you will eat 100800 calories less a year. I don't know, it's a shock!

Dinner article

1, plan a healthy diet reasonably

Compared with vegetables, meat or chickens and ducks cooked with heavy oil, it is better to drink some broth (one spoon contains 1 calorie). Stir-fry in a non-stick pan, and don't use all kinds of heavy spices, lest you drink soup or water constantly to adjust the concentration of your stomach. Replacing peanut oil with olive oil can reduce your calorie intake by 70 to 90 calories. Of course, if the steamed vegetables are mixed with vinegar and light seasonings, it will be less 100 calories than the vegetables cooked with a lot of oil.

Step 2 throw away the seasoning

Throw away all the complicated spices bought in the supermarket and replace them with simple things such as salt, vinegar and lemon juice, which can reduce 220 calories.

Simple and delicious slimming broth

Clear soup is characterized by no oil, no salt and no sugar, completely natural and delicious. The soup base can be replaced with soup made of mushroom feet. You can use rice flour instead of egg noodles.

Clear soup helps to clean the stomach and moisten the skin. Drinking a bowl of soup before meals can fill your stomach and reduce your food intake.

Bian Xiao recommended: Chicken can tonify vitality, Xuege ointment can tonify kidney, moisten lung and beautify face, and red dates can tonify spleen and eliminate phlegm. This soup has a remarkable effect on skin care and moisturizing.

Tofu fillets and lettuce soup

material

Half a piece of tofu, fish fillet 100g, lettuce, 2 cups of water or 2 cups of mushroom foot soup, ginger 1 slice.

working methods

Boil water and ginger slices, add tofu slices and fish slices, simmer until cooked, and then release the vegetables.

Lycium barbarum and pork liver decoction

material

200 grams of medlar, 200 grams of pig liver, ginger 1 tablet, 2 cups of clear water.

working methods

Boil water, ginger slices and Lycium barbarum for 15 minutes, add pork liver and simmer until cooked, then add Lycium barbarum leaves and boil.

At the beginning of the weight loss plan, because it is still in the adaptation period, the appetite control cannot be arbitrary.

Winter melon meat soup

material

200 grams of wax gourd, lean meat 1 00g, ginger1slice, 2 cups of clean water or mushroom foot water.

working methods

Boil water, ginger slices and wax gourd, then add lean meat and soak it with slow fire.

Wax gourd fiber can dredge gastrointestinal tract and excrete feces.