Reference of diet plan for reducing fat and shaping body:

Breakfast: a bowl of cereal, 2 egg whites,

Lunch: staple food 75g, meat 50g, vegetables 150g (preferably without oil).

Extra meal: a glass of orange juice.

Dinner: staple food 50g, meat 50g, vegetables 150g, and appropriate amount of fruit.

Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.

Fruits to lose weight: apples, oranges and peaches.

Fitness food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and fragrant juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

Avoid eating: snacks, melon seeds and peanuts, ice cream, Chinese cooking, beef and mutton, pork and other red meat are not edible. You can eat some fish, chicken (peeled) and seafood properly.

Among fruits, bananas are eaten less, but they can be supplemented in moderation.

Drink less drinks, such as carbonated drinks and orange juice.

8-9 glasses of water a day.

About drinking water: 60% of adult's body weight is water, and water participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, and more when exercising. Supplementing water is not only important for maintaining exercise ability, but also helpful for gaining muscle and reducing fat.

250-500ml； You can replenish water 2 hours before exercise;

Hydrate immediately before exercise150-250ml;

During exercise, when the intensity is high, replenish120-240ml of water every15-20min;

After exercise, every time you lose weight 1 kg, you should replenish water 1000ml, and the amount of water supplement should not exceed 600ml each time. Avoid carbonated drinks, concentrated fruit juice, tea, coffee, etc. To replenish water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar and electrolyte.

Also: ensuring the intensity of exercise, regular and continuous exercise is the key to success, and making exercise a part of your life is the driving force, which can improve your quality of life and improve your body shape.