1, detailed explanation of diet for one week
Monday's diet
Breakfast: yogurt, fruit and oatmeal.
Lunch: a small bowl of rice, cold broccoli and a boiled egg.
Dinner: vegetables, fruits, protein food, a little lean meat.
Weight loss exercise recommendation: jog or brisk walk twice, at least 30 minutes each time, and cooperate with some aerobic relaxation exercises.
Tuesday of diet.
Breakfast: salad, whole wheat toast, wheat germ milk, kiwi fruit.
Lunch: vegetarian jiaozi, assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
Weight loss exercise recommendation: 30 minutes of yoga practice, 10 minutes of stretching ligaments, and 30 minutes of aerobic jogging.
Wednesday's diet
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Weight loss delivery recommendation: 40-50 minutes of aerobic exercise (spinning bike, barbell, aerobic, etc.). ), 10 minute ligament stretching.
Thursday diet
Breakfast: oolong tea, monkey peach.
Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.
Recommended exercise: change the exercise content, such as swimming, skipping rope, etc., and strengthen flexibility exercises.
Friday of diet.
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.
Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.
Weight loss exercise recommendation: jog for 30 minutes, practice resistance equipment for 30 minutes, 10 minutes to relax muscles.
Saturday of weight loss diet
Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.
Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.
Dinner: turkey breast or a chicken breast, lettuce or tomato salad, coffee or tea.
Weight loss exercise recommendation: 45-50 minutes for yoga class and 30 minutes for jogging.
Sunday on diet.
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.
Weight loss exercise recommendation: 30 bicycles, 40 minutes of jogging, 10 minutes to relax muscles.
2, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.