The first day. Drink a glass of water before each meal-especially when attending a sumptuous dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase satiety, thus naturally suppressing appetite. Besides, you should make sure to drink 8 glasses of water every day. "Proper drinking water is the key to success in losing weight." Nutrition experts say so.
The next day. Eat wisely, but not less. Starving yourself to lose weight doesn't actually help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure. The correct weight loss plan should be to change the diet structure and eat more fruits and vegetables, so that although your calorie intake has decreased, your metabolic rate has not changed, so that you can lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of food rich in fiber until you are full. This is conducive to intestinal peristalsis. "Fiber is a low-calorie food that can fill the stomach. In addition, most fibers are also very helpful in lowering your cholesterol content. " Nutritionist Rong Rui Meyer said.
The third day. Take a diet plan of eating less and eating more meals. Try to eat four or six meals a day. But I eat very little every time. Taking a "eat less and eat more" diet can keep blood sugar stable and keep your appetite from being too strong. You can avoid overeating because of hunger.
The fourth day. Start preparing a diet and exercise diary, and write down some information about what food to eat, how much to eat and fitness every day. Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future.
The fifth day. When shopping in the supermarket, you should carefully check the labels on the food. When you look at the label carefully, you may find that the food marked skim may contain high sugar. Pay special attention to this point. In addition, you should also pay attention to the fat content marked in food. Experts suggest that the amount of fat should be less than 30% of your daily total calories.
Day six. Start drinking soup to lose weight. Try to drink some light fish soup or tomato soup during your lunch or dinner. Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight. Because drinking soup will make you feel full without getting fat, and it is nutritious. Try to drink a bowl of clear soup before each meal to lose weight, which will have unexpected results.
The seventh day. Keep plenty of healthy vegetables in your refrigerator. Prepare some fresh vegetables and fruits before you are hungry, wash, peel and slice them. Spraying lemon juice on apples can prevent them from changing color because they are left for too long. Put these vegetables in a transparent glass container and then put them back in the refrigerator for later use.
The eighth day. Eat slowly. Don't eat every meal too fast. Enjoy every dish on your plate slowly, eat it at a very slow speed, and it is best to chew every bite for about 30 times. Studies have shown that chewing slowly helps to lose weight.
The ninth day. Don't be disappointed by your slow weight loss. Instead of weighing yourself all day, focus on the beautiful changes brought by your active lifestyle: look, you are much healthier, look better and have more energy than before.
Don't be discouraged if you only lost 10 kg instead of 15 kg in the three-month weight loss practice. Experts suggest setting your goals within your power. For example, if you go to the gym to do aerobics three times a week, you can't eat too much every day. If you can accomplish these small goals, you will succeed. Stick to it slowly, and you can achieve your perfect image.
It's just breakfast. I just, I lost 20 pounds.
And it doesn't hurt at all.
My method is to put everything I want and like in my breakfast.
I eat a lot, mostly a pancake, two cakes filled with eggs, a bag of milk and a piece of meat covered with film.
But I only eat an apple for lunch and dinner.
I lost 20 pounds in a summer vacation.
Breakfast:
Honey water 1 cup
Oatmeal (sugar-free) 1 serving
Milk 1 cup
Lunch:
Rice 1 small bowl
Two servings of vegetables
3 pieces of lean meat peeled, steamed or boiled.
Dinner:
1 vegetable
Millet porridge 1 serving
Fruit 1 serving
Dim sum:
Milk (before going to bed) 1 cup
Fruit (around 4: 30 pm) 1 serving.
Exercise:
Yoga (evening) 60 minutes
Jogging for 45 minutes (morning)
Local exercise (evening) for 30 minutes.
Adjust yourself.
You didn't eat too much before, maybe you didn't eat right, such as eating late at night, eating too much at night, being greasy and so on.
Get up with 2 glasses of water in the morning, and 1 cup of honey water before running to increase blood sugar.
Be sure to warm up before doing exercise, and remember to relax and pat your muscles, otherwise you may grow ugly muscles.
Learn to use alternative foods instead of eating all the time, which will lead to unbalanced nutrition ~ ~
Eat meat, too. The animal protein and fat in it are necessary for the body. The key method: don't take the skin, there is a lot of saturated fat, especially poultry meat, and most of the subcutaneous fat is on the skin; Also use steaming or boiling, so as not to get fat ~ ~
If you have this menu, you need to cook by yourself. But if you lose weight, you'd better cook by yourself if you can. Take out a lot of oil and condiments, and don't order them easily.
This scheme is very durable and good for the skin.