The following is my personal experience of losing weight ~ I learned nutrition and have my own way ~ I lost weight step by step healthily.

First, determine what you want to lose weight. If obesity really affects your health, you should go to the hospital, take medicine under the guidance of a doctor, or other ways to lose weight. But I guess you are just dissatisfied with your figure and want to be thinner. Then the problem is much simpler. Can't have psychological pressure, weigh yourself every day, set yourself a short-term goal, and lose a lot of weight. This is terrible. Not only will it not help you lose weight, but it will also affect your health because of excessive behavior.

In short, we should keep a good attitude, because everyone's physique is different and the difficulty of losing weight is different.

Then I will recommend you a recipe:

I won't specify what you eat every day, because I think the food provided by nature is excellent and has its own nutrition, so we should eat more natural food instead of processed food. We advocate cooking at home. In addition, olive oil is the best oil for cooking, followed by other vegetable oils. Animal oil tastes the best, but it has the highest calories. No matter what kind of oil, if you want to lose weight, please try to reduce it. Of course, sugar and salt are the same.

Breakfast: Milk is essential in breakfast. If you feel bad, you can eat milk, yogurt and soy milk instead.

Boiled eggs are also recommended.

If you don't feel full, you can eat some whole wheat bread or whole wheat steamed bread, coarse grain steamed bread, buckwheat flakes, oatmeal and other grains (please be careful not to buy whole wheat that has no shape and is processed with sugar or flour, but directly crushed).

Lunch: Bean products and vegetables are indispensable. There are many kinds of vegetables, and fresh vegetables in season are the best. Green leafy vegetables should be eaten as much as possible every day.

You can add some fish or chicken and rabbit meat. Even pork and beef are not absolutely forbidden. Occasionally, a small amount is fine.

However, the cooking methods of all dishes should minimize frying, frying, boiling or cold salad.

Rice is good, but it is best to add buckwheat, millet, millet or other coarse grains or eat brown rice. It is nutritious, can reduce calories and promote intestinal peristalsis. It tastes delicious, tastes not as bad as everyone thinks, and is not easy to get hungry. You can eat for a long time even if you don't lose weight. These can be bought in the supermarket.

Need to be reminded that eating corn, potatoes, sweet potatoes, chestnuts and other coarse grains is a good choice. But these coarse grains should not be used as dishes or snacks, but should replace the staple food. In other words, you should reduce or not eat rice after eating these coarse grains.

Dinner: Small portions.

However, it is impossible to eat monotonous food for a long time. For example, some people only eat cucumbers and fruits for dinner in order to lose weight. This concept is wrong. I suggest you eat some porridge, but you must put more coarse grains and all kinds of beans in the porridge, and you can also eat coarse grains. Eating meat is not recommended for dinner. Vegetables are good, and there are many varieties.

In addition, stop snacks such as wine, biscuits, Penghua food, all kinds of candied fruits, ice cream, all kinds of sweet drinks and carbonated drinks. If you are hungry in the afternoon, you can eat some fruit or yogurt.

It is also important to remind you not to go on an excessive diet. If you eat less food every day, your body will regulate itself and reduce your basal metabolism, which means consuming less calories than usual to maintain your life, which will only reduce your ability to metabolize calories, leading to obesity and endocrine disorders. Therefore, you should not eat too little. The key is to eat the right thing.

Exercise is still recommended to be kept all the time, but you should have the habit of exercising. This is the secret of being young and healthy. If you don't like strenuous running and walking, you can try yoga. I've been practicing and I feel very helpful.

Having said so much unconsciously, it is actually very simple to do. It's just a little change to the usual lifestyle. The important thing is to persevere. I believe that after a while, I will have my own satisfactory results. If you master the essence of a healthy life, you won't get fat again. Blessing ~

I hope my personal experience can help you more or less.