Normal diet, three meals a day are indispensable, you can eat reasonably, but don't hunger strike. The following small series recommends a one-week diet weight loss plan suitable for large-scale weight loss:

Monday

Morning: a small bowl of porridge with a piece of raisin bread;

Chinese food: a boiled egg, a vegetable salad, a bowl of crucian carp radish tofu soup;

Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato sauce and a raw cucumber.

Tuesdays diet

Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;

China people: one baked bamboo shoot, two, one cold broccoli and one boiled egg;

Evening: a small portion of beef and a bowl of cold seaweed.

Wednesday

Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;

Chinese food: a plate of roast beef, a vegetable salad and a raw tomato;

Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.

Thursday

Morning: a cup of coffee, a cake and an apple;

Chinese food: a small portion of chicken, a baked carrot and celery salad;

Evening: a small bowl of porridge and an orange.

Friday

Morning: a small bowl of porridge with an orange;

Chinese food: a boiled egg, rice, a baked sea fish and mushroom stir-fry;

Evening: Small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.

Saturday

Morning: porridge and mustard tuber with an apple, plant fiber and water;

China people: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup;

Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.

Sunday

Morning: a cup of coffee, a sandwich and an apple;

Chinese food: a small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;

Evening: appropriate amount of shrimp, one baked tofu, one cold onion and one celery bud.

2. Big base exercise to lose weight

In addition to controlling diet and insisting on adjusting daily diet according to diet, we should also insist on a certain amount of exercise every day to lose weight. But it is not suitable for doing too strenuous exercise, because it is easy to lose weight with large base exercise, but we can start with low-intensity exercise and gradually increase the intensity of exercise. The following small series recommends several exercise methods that are more suitable for people with a large weight loss base.

(1) jogging

The average person jogging for one minute consumes about 15 kilocalories, and the heavier he is, the more he consumes, while the fat in one kilogram is 4500 kilocalories. If you jog for 30 minutes every day without changing your diet, you can lose one kilogram 10 day. On the basis of diet control, jogging for more than 30 minutes every day will have a considerable weight loss effect.

(2) Walk fast

For people with a large base, running fast is easy to hit the knee joint. Walking fast can not only avoid injury, but also consume fat, which is a kind of exercise suitable for people with large base to lose weight. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.

(3) Riding a bike

Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise, consuming more calories, which can consume about 420 kilocalories per hour. Very suitable for people who are seriously overweight. It is recommended to take about 40 minutes three or four times a week.

(4) Climbing stairs

Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. Like other aerobic exercises, climbing stairs warms the body, enhances metabolism and consumes ATP converted from food in the body. According to the measurement of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. Its energy consumption is 1000 kcal/hour, which is five times that of sitting, walking, running 1.8 times, swimming twice, playing table tennis 1.3 times and playing tennis 1.4 times. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m. Note: Focus on your legs. Take two or three steps at a time, move steadily and forcefully, keep breathing balance, and don't run too fast.