Perseverance is the key to losing weight. I'll provide you with some diet recipes. You can choose one. I hope it helps. I wish you success in losing weight.
First, yogurt to lose weight, adhere to the January surprise-
Every morning, the first thing to do is to drink a large glass of light honey water. Pay attention to choose completely liquid honey without crystallization, and the color should be lighter. Honey water can't be too sweet, and a touch of sweetness is the most suitable. This can replenish water to the body, moisten the stomach, prevent constipation and keep the sound. Then you'd better drink another cup of boiled water and continue to lavage your stomach.
The second thing is to drink a large cup of yogurt (about 200 ml) and eat a whole wheat bread/a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter. Be careful not to buy anything with protein content > 1.0%, which is not real yogurt.
Note: It is best to take yogurt out of the refrigerator one hour in advance to warm it up. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water, and it will get warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria.
With the determination of the nutritional value of yogurt, drinking yogurt has become a fashion. How to drink yogurt correctly? Experts put forward the "three wants" and "three don 'ts" of yogurt.
In the morning 10, if you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange or half an apple, or a handful of dried fruits such as raisins. ...
If you feel hungry at noon, drink a bowl of soup, eat a few mouthfuls of porridge or two biscuits first. Then drink 1 cup of yogurt. Just drink two cups of yogurt (125ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion.
If you are hungry at 4 pm, you can have another cup of yogurt.
Tip: Yogurt is a delicious drink for many people, but I'm afraid most people don't know about yogurt mask. Yogurt contains a lot of lactic acid, which is mild, safe and reliable.
Drink a glass of water or soup before dinner in the evening, and then eat a plate of green leafy vegetables. Add chicken essence to the soup, or add a few drops of sesame oil to cool it. Then drink a cup of yogurt like noon. Note that if you are too hungry, you can't drink yogurt directly. You should drink soup or eat some vegetables to prevent the acidity in your stomach from being too high. You can drink oolong tea after meals, but if you can't sleep after drinking oolong tea, drink chrysanthemum tea.
Vegetables must be eaten, it can provide enough cellulose and vitamin C, which helps to excrete excess fat.
* * * Drink about 800 ml of yogurt a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. All-day energy 1, 000 ~ 1, 200 kcal, protein 65 ~ 70g, water content over 3000ml, which is very safe and can last for one month. If you eat sugar-free yogurt, you can eat more fruits. (Carbohydrate is too low and easy to rebound! )
Two to four days cucumber and egg method.
Day 1: morning: a cucumber+a boiled egg.
Afternoon: a cucumber+a boiled egg.
Evening: A cucumber.
The next day: morning: a cucumber+a boiled egg.
Afternoon: a cucumber+a boiled egg+some broccoli.
Evening: a cucumber+some peanuts.
Exercise: 4000 jump ropes.
Day 3: morning: a boiled egg.
Afternoon: a cucumber+a boiled egg.
Evening: a cucumber+some Chinese wolfberry, soybeans, black beans and green juice.
Exercise: Jump rope 3000 times.
Day 4: morning: a boiled egg+a cucumber.
Afternoon: a cucumber+a boiled egg.
Evening: A cucumber.
Exercise: Skipping Rope 3000 3.6
Three-day or three-day apple diet-
Eat only apples for three consecutive days, and don't eat other fruits and food.
You can eat apples according to the time of three meals, or you can eat them when you are hungry until you are full.
Any kind of apples will do, but red apples are the best. Green apples are sour, for fear of irritating the stomach.
Apples should be eaten fresh, washed and peeled to avoid pesticide residues.
During these three days, when you are thirsty, you can drink boiled water or non-irritating tea, such as mint tea, wheat tea, safflower tea and houttuynia tea.
During weight loss, your stomach will be very sensitive, so avoid drinking caffeinated drinks, such as black tea, coffee, green tea and oolong tea. , to avoid gastrointestinal discomfort.
⑦ If constipation occurs during apple weight loss, you can drink one or two spoonfuls of olive oil to moisten the intestines on the third night to promote the excretion of toxins accumulated in the body.
◆ Main points of diet after three days
After losing weight for three days, your stomach will become tender, your taste will become sensitive and your stomach will become smaller because you stay away from irritating food. Starting from the fourth day, your diet should be slowly restored. Don't eat a lot of food at once, especially don't eat snacks. In the first three days of resuming diet, it is best to start with porridge and tofu.
In short, when you resume your diet after losing weight, the food should be light and not excessive, so that the effect of losing weight will last. Apple's weight loss is equivalent to a general cleaning of the digestive system of the body. If you are really fat, it is impossible to get back into shape if you want to be an apple to lose weight. It is best to do it once a month or two until it is reduced to the ideal weight.
Fourth, slimming coup red dates+bananas+yogurt
1, the first thing in the morning is to turn on the water dispenser and pour a cup of warm and light salt water (cold in summer) to clear the intestines.
2. Then eat twelve dried dates on an empty stomach. This way of eating can prevent hair loss, and red dates can also nourish the face and relax the bowels.
3. Then eat a banana. Bananas are also laxatives, and we should pay great attention to clearing the bowels and relaxing bowels when losing weight. In fact, many weight loss products, such as: big impression, will run to the toilet after drinking. Thus, the basic point of losing weight is smoothness.
4, breakfast milk must be drunk. There is no need to deliberately pursue degreasing, and that little heat will not lead to obesity. Women over the age of 30 should pay attention to calcium supplementation. Do you know that?/You know what? Do you know that?/You know what? Calcium deficiency in the body can lead to nutritional imbalance, endocrine imbalance, obesity and acne.
Supplement:
1, buy healthy weighing scale records.
You need to keep in shape. You should buy a health scale first, and find subtle changes every day. Don't let obesity attack you.
2, often clear the intestines
Once you find that you have gained weight, you can try to cleanse your intestines with yogurt on days when you have no food and are not too busy: drink 7 or 8 bags of yogurt a day (note that it is fermented by lactic acid bacteria, and the protein is above 2, not a yogurt drink). Lactic acid bacteria can accelerate gastrointestinal peristalsis, detoxify and beautify the face. You will feel relaxed the next day. If you really can't stand not eating for a day, you can try not eating dinner.
3, insist on exercise, you can be less, but you should be fine.
Speaking of sports, this is the hardest thing for everyone to stick to. What shall we do? Change the pattern, see which one you like, and find the one that suits you best and stick to it!
Five, fast and healthy weight loss methods abroad
Walking for 60 minutes every day, eating fruit liquid food for breakfast and lunch, losing weight fast food (vitamin and mineral supplements) and drinking plenty of water for dinner can make your body lose 10 pounds (4.54Kg) in five weeks.
In fact, you don't need to eat so much food every meal to supply your body with energy. If you want to lose 1~2 kg a week, you will consume 500~ 1000 calories less than before. This requires roughly estimating the calories contained in food before buying food or cooking. For example, a tuna sandwich contains about 860 calories and 57 grams of fat, while a diet drink only contains about 220 calories and 3 grams of fat. Choosing the latter instead of the former can still meet the nutrition your body needs. The best diet is fruits, vegetables and grains, and eat less high-fat and high-calorie foods such as meat and fish eggs. Take a day's cookbook as an example. Breakfast is a diet mixed drink, and lunch is the same as diet mixed drink. Dinner can be a normal meal, that is, 4-6 ounces (1 ounce = 28.35g) of poultry, fish or lean meat, half a potato, a small amount of vegetables and a salad, and fruit is used instead of dessert. Don't forget to drink at least 2000 ml of water every day.
Most health experts suggest that the short-term weight loss plan should be 10% of the current weight, and the long-term plan should be made under the guidance of a doctor.
Practical skills of healthy weight loss:
1, pause cooking
When cooking, please use a non-stick pan and use water or chicken soup instead of oil.
◎ Preserve food with lemon juice, broth, skim milk drink and tomato juice.
2. Pay attention to details.
To ensure the taste of food, please choose 1~2 low-fat cooking books.
◎ Choose fresh fruits and vegetables.
Please drink 8 glasses (8 ounces each) of water every day to help digestion and make your body full of water and satiety.
◎ Strictly limit the consumption of alcoholic beverages. Because this drink is low in nutrients and high in calories.
◎ Before buying food, make a list to prevent buying high-calorie and high-fat food. When shopping, you should read the food label and pay attention to the fat content.
3. The secret of eating out
Please make a statement before ordering. For example, please don't put cheese in this meal.
When you order a big meal, please ask for half or share it with your friends in two parts.
Chew slowly and talk while eating.
Step 4 Exercise properly
The exercises listed below are designed for people who weigh 150 pounds (about 68 kilograms) and consume 150 calories every day.
A. clean windows or floors for 45-60 minutes.
B, dance for 30 minutes.
C, engaged in gardening for 30~45 minutes.
D, ride a bike 15-30 minutes.
E, car washing and waxing for 45~60 minutes.
F, swim for 20 minutes.
G. harrow the grass leaves for 30 minutes.
H, walk 2 miles (about 3.2 kilometers) in 30 minutes.
5. Lifestyle adjustment
◎ Keep food in a place where it is not easy to see, so as not to induce appetite.
Don't buy food on an empty stomach, but go after dinner.
6. Make a feasible weight loss plan.
◎ Self-reward, give yourself a self-reward after a little progress. Such as new clothes, tickets for concerts or stadiums, new CDs, etc.
◎ Find a friend to be a weight loss partner. Or a neighbor as a partner for morning exercise or physical exercise.
◎ Don't prepare candy around your lover, family or roommate.