1 diet
Three meals are low in fat and oil, mainly vegetables, and the diet is mainly boiled. Control the amount of staple food and supplement essential fatty acids and amino acids through proper intake of beans and milk. Carbohydrates slightly supplement high-fiber fruits.
Coarse grains can be the staple food for brunch, but oats and whole wheat bread are not recommended. Although their dietary fiber content is high and their taste is mellow, their calories are still high. Since we have to take an extreme route, we should completely abandon high-calorie foods, pay attention to taking different colors of vegetables to supplement different kinds of vitamins, and regularly eat boiled fish with clear water to ensure the necessary fatty acids.
Eat only vegetables and eggs for dinner, and don't eat any fat or carbohydrates.
Egg white is to increase satiety and make it easier to buy and cook. Don't eat carbohydrates and fat, and avoid synthesizing more fat at the peak of anabolism at night. Of course, this diet may lead to hypoglycemia and dizziness when you get up the next morning. )
Fitness is three points by practice and seven points by eating. So don't be sloppy in your diet! Why do some people exercise a lot or fail to lose weight? Why do some people lose weight easily just without dinner? So the first step is to shut up!
2 sports articles
Many people think that aerobic exercise can reduce fat and anaerobic exercise can build muscles. That's true, but if we want to lose weight in the shortest time, we can only go to extremes and consume energy to the greatest extent!
Training plan: do 30~40 minutes of anaerobic (strength) training every day, then take a group of HIT (many online tutorials) and do aerobic exercise (running) for about 50 minutes.
During training, you can only supplement water, not sugar and protein.
This kind of exercise intensity is close to the limit of ordinary people, and many people may not be able to eat at once without sugar. If you are not eager to pursue short-term effects and want to be healthier, you can supplement sports drinks or protein powder before and during exercise.
3 weight loss preparation
1. youku: HIIT does intermittent high-intensity exercise, and it is said that it consumes the most fat (although I have never done it once, I recommend it to you).
2.keep app can help you plan better.
3. Youku: video of gut-breaking, the first choice for abdominal abuse.
4. Mint weight loss app punches in weight and checks food calories. 5. Nick Sports Application
6. Yuepao Circle app
7. Inspirational story of fitness success against white (spiritual opium, take a sip when you are tired)
8 fitness forum
The world is balanced, you can reap what you give, and nothing is not worth it. Just look at how you measure it. The damage to health is low and the return is high. You can do it if you think it's worthwhile. If you don't think it's cost-effective, take a more suitable method. There is nothing to say!