1, how to control diet?
The first day:
Breakfast: a bowl of barley porridge, a cucumber with lotus leaves and 30 grams of medlar, served with water.
Chinese food: a red bean glutinous rice (Li Fang recorded it on the menu himself) and a plate of fried meat with day lily.
Dinner: pork belly lotus root soup (also refer to the recipe), a small bowl of rice, 30 grams of medlar.
The first day's catering is mainly to help you solve the edema problem after satisfying your appetite on weekends, which can not only reduce swelling and diuresis, but also have a good weight loss effect! Moreover, girls with insufficient qi and blood can eat it often to create a moist and ruddy face.
The next day:
Brunch: a banana+half a baked sweet potato+scalded loofah, Flammulina velutipes, corn (without seasoning)+two boiled egg whites (without yolk).
Dinner: half baked sweet potato+oil-free vegetable soup.
The third day:
Breakfast: whole wheat toast 1 slice+milk 1 cup+apple 1 slice.
Lunch: half a bowl of rice+boiled vegetables+loofah soup+pears 1.
Dinner: half a bowl of rice+fried green beans+white radish soup+tomatoes 1.
The fourth day:
Breakfast: 1 boiled eggs, 1 slice of toast, half a banana, 1 cup of black coffee or tea.
Lunch: yogurt 1 cup, 2 salty biscuits, black coffee or tea 1 cup.
Dinner: 2 sausages, boiled broccoli 1, about 5 grapes, half a banana, half a cup of vanilla ice cream, black coffee or tea 1 cup.
Day 5:
Breakfast: black coffee or tea, 1 to 2 packets of sugar or equivalent flavoring agent, 1/2 grapefruit or grapefruit juice, 1 slice of toast and 1 tablespoon of peanut butter.
Lunch: 1/2 cups of tuna, 1 slice of toast, black coffee or tea, plus 1 2 packets of sugar or equivalent flavoring.
Dinner: 3 ounces of lean meat or chicken, 1 cup of green beans or green beans, 1 cup of carrots, 1 cup of apples, 1 cup of vanilla ice cream.
Day 6:
Breakfast: boiled eggs 1.
Lunch: Auricularia auricula is the main dish (stir-fried, and a little lean meat can be added), 1 bowl of porridge.
Dinner: cucumber.
Staple food: auricularia auricula
Day 7:
Brunch: sausage, minced meat eggs with vegetables, bamboo shoots, tofu, tomato eggs and braised chicken legs.
Dinner: tea eggs, hot dishes, Mexican chicken wings.
One-week diet menu, through the above introduction, I believe you know something about it. Here, it should be reminded that you can choose a reasonable and healthy diet in peacetime, and you can realize your desire to lose weight without excessive dieting or other medical methods.
2. How to exercise to lose weight is the most effective?
1, jogging to lose weight
Jogging is known as the king of aerobic metabolism, also known as fitness running. Jogging is very simple, and it is easy to adjust the amount of exercise. When jogging, people's waist, back and limbs keep moving, which can not only achieve the effect of fitness, but also effectively burn fat and reduce the storage of fat in the body, which has a significant slimming effect.
Step 2 jump rope to lose weight
Skipping rope for ten minutes every day is equivalent to jogging for half an hour or jumping for 20 minutes. When skipping rope, the wrist and legs are constantly moving, which can consume a lot of heat in a short time. It is also an aerobic exercise that can quickly achieve fitness effects.
3, variable speed running to lose weight
Variable speed running is a fast jogging mode, which is simple and casual and does not need to follow the rules. When the human body is exercising, the main sources of body consumption are fat and sugar. Combining jogging with running, a period of rapid and heavy exercise mainly consumes sugar, while a long period of moderate exercise can effectively consume fat and achieve slimming effect.
Step 4 do housework to lose weight
Doing housework can make the family environment comfortable and at the same time achieve the goal of slimming. Doing housework often consumes a lot of calories unconsciously. Although housework is a trivial matter, as long as you persist, you will have the same slimming effect.
Step 5 climb stairs to lose weight
Living conditions are better, but people exercise less and less, and the amount of exercise is limited. They take the elevator to work every day, so they might as well climb the stairs to exercise. Climbing stairs for half an hour can consume more than 200 kilocalories, which is far better than taking the elevator. It consumes 4 times more calories than walking, 2.5 times more than swimming, and 10 times more than sitting still. Climbing stairs for 30 minutes is equivalent to jogging 800 to 65438.
6, yoga to lose weight
In addition to fitness, yoga also has the effect of slimming. Different from aerobic exercise, yoga can improve metabolism, speed up blood circulation, change the ratio of fat to muscle, reduce the volume of fat cells and burn excess fat on the premise of self-cultivation.
7. Dance to lose weight
Dancing is a rhythmic whole-body exercise, which helps to restore and balance the biological rhythm of the body, promote blood circulation, help myocardial contraction and delay aging; Dancing can effectively slim the waist, hips and thighs. In addition to slimming, it can also increase the flexibility and flexibility of the body, exercise people's temperament and make you more elegant.
8, swimming to lose weight
Swimming is the aerobic exercise that consumes the most calories. The heat transfer in water is 28 times that in air. Staying in water for eight minutes consumes the same amount of heat as staying in air at the same temperature for two hours. Swimming can make the body get full exercise. People can be lifted up by the buoyancy of water, use their hands and feet together, and the joints and muscles of the whole body move evenly, so that all parts of the human body can be stretched and the body will become more symmetrical.