How to shut up? Shut up is not simply eating less or not, but eating what should be eaten and not eating what shouldn't be eaten, which is referred to as five plus five MINUS.
Keep one's mouth shut-the key point of "five plus"
1. Thicken coarse grains and potatoes: ensure enough dietary fiber and B vitamins to promote weight loss.
2. Add vegetables: bring two fist-sized vegetables with each meal, and increase the water-soluble vitamins and dietary fiber to promote weight loss.
Add bean products
4. Add milk: drink one or two cups of low-fat milk every day, about 300 ml. The intake of milk and bean products can increase the intake of protein and calcium, while protein and calcium are important elements to promote fat decomposition.
5. Replenish drinking water: Drink water at least six times a day, and about 2000 ml of drinking water can promote metabolism and facilitate fat decomposition.
The so-called five plus is to increase the following foods, so that you can get enough nutrition and feel full while not starving. You can't lose weight until you are full.
Keep your mouth shut-the key method of "five reductions": reasonably control the calories of meals.
1. polished rice and flour staple food: the intake of staple food per meal does not exceed the volume of one person's fist. Precision nutrition weight loss recommendation
35-50g staple food
2. Reduce meat: the daily meat intake does not exceed the volume of your own slap. Precision nutrition weight loss recommendation
50g meat (lean meat, beef, chicken breast, etc. ) 80g fish, shrimp and rabbit meat 100g.
3. Cut down on snacks: You should eat extra meals between meals, but only eat low-fat milk and fruit.
4. Reduce midnight snack: Don't eat any food after 8 pm, but drink water.
5. Reduce big meals: Try to reduce eating out.
The second tube: control laziness
Do more exercise instead of fishing for three days and drying the net for two days, so that you won't be tired, and you can persist for a long time, control laziness, and exercise moderately to achieve three "1"
1. Daily itinerary 1, 000 steps
2. Exercise after meals 1 hour, and exercise at 7-9 o'clock has the best effect on promoting fat metabolism.
3. Rest every week 1 day.
The third tube: control fatigue
1. minus work and life;
2. Go to bed early and get up early, and have a healthy lifestyle.
Don't be busy every day and live too tired. You can adjust your work and rest pattern, improve your basal metabolism level, and finally improve obesity. If you lose weight successfully, you won't rebound, so how can you eat to be healthy and thin?
Warm suggestion: eat correctly, drink plenty of water and go to bed early.
1. Correct diet: moderate diet; Eat at the right time.
2. Drink enough: drink a small amount of water for many times, 300ml each time, not less than 2000ml.
3. Moderate exercise: every day 1 0,000 steps, after dinner 1 hour, rest every week 1 day;
4. Go to bed early: you must go to bed before 23 o'clock.