If you want to lose weight, you must achieve "calories consumed every day > calories consumed". This is the principle.
1: Follow the eating habit of "eat well early, eat well at noon and eat less at night", in which eating less at night is the key to lose weight;
You must eat breakfast, otherwise you will get fat. Because after a night's sleep, your body has consumed more than 10 hour, and you need a breakfast rich in carbohydrates to replenish and store energy. If you don't eat breakfast, you will have a strong feeling of fasting and hunger at lunch. If you eat too much food unconsciously, the extra energy will be converted into body fat.
Eat enough at lunch: if you are not full at noon, you will be hungry at night;
Eat less at night: eat as little as possible at night, and don't eat meat, desserts and fried foods;
Never eat or drink after 8:30 pm! Because after nine o'clock, the functions of various organs of the human body are basically in a weak state, which is also the moment of fat accumulation. And what we eat for dinner normally takes five hours to fully digest. This extra heat will accumulate over time and lead to excessive accumulation of subcutaneous fat. You can eat apples when you are really hungry because apples are low-calorie foods. Eating apples to satisfy hunger can reduce the calorie intake of human body. At the same time, apples contain various essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and can be fully digested and absorbed by the human body. There is little waste, which reduces the burden on the stomach and kidneys, so that the waste in the body is fully discharged and the blood is purified.
2: walk for more than half an hour after dinner, but don't run; Walk for 2 days and skip rope 1 day.
3. Don't eat sweets, sugar is easily absorbed by the human body;
4: Eat slowly. Chew more and chew slowly when eating, which is not only conducive to the digestion of food by saliva and gastric juice, but also conducive to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, it is advisable to chew slowly, and it is advisable to be 80% full.
Specific plan:
Seven-day slimming soup:
Day 1: Soup and fruit can be eaten except bananas, but melon or watermelon should be eaten less because it contains more calories than other fruits. If you drink tea, coffee and juice, don't add milk and sugar.
The next day: Soup and vegetables You can eat all vegetables except soup, and it is best to choose fresh vegetables. Don't eat beans and corn. You can have some baked potatoes at noon. Please remember: don't eat any fruit, drink plenty of water.
Day 3: Soup, fruit and vegetables. You can't eat baked potatoes on this day. You can eat soup, fruits and vegetables at will, and drink plenty of water at the same time. If you can strictly follow the dietary regulations for the first three days, you can lose 2 kilograms.
Day 4: Soup, fruit, vegetables and milk. Besides soup, fruit and vegetables, you can also eat 1 cup of milk and 3 bananas. Remember: you shouldn't drink more milk than soup.
Day 5: Besides soup, beef and tomatoes, you can also eat some tomatoes and beef. Beef should not exceed 200 grams, and tomatoes should be eaten raw and unlimited. Drink 6-8 glasses of water this day, and only drink 1 soup.
Day 6: I like beef and leafy vegetables. I can eat two steaks, but I can't eat baked potatoes. Besides drinking soup once, be sure to drink more water.
Day 7: Rice, Juice and Vegetables You can eat some rice and vegetables, drink unsweetened juice and drink plenty of water on this day. Vegetables can be fried with onions.
Fruit meal: (can be interspersed in the process of slimming soup)
Eat only apples and tomatoes for 2 days, and replace others with water and tea;
Adhere to eating only pineapples and cucumbers for 2 days, and other water supplements;
Stir-fry adzuki beans, grind them into powder, add 2 spoonfuls of milk and drink 2 cups before eating.
Drink 3 ~ 4 cups of mineral water before meals. You can also use it with food, just be careful not to drink too much.
Drink plenty of water during the day, you can also drink tea or coffee, but don't add milk to drink sugar;
Exercise:
One: reduce the frequency of elevator use;
Two: don't sit after dinner, you'd better go for a walk;
Three: When sitting, you can communicate by "Method One". Knees to toes form a 90-degree angle with the ground. Keep lifting your heels. Put it down when you are tired, have a rest, and then lift it for at least 30 minutes every day (the longer the better);
Four: Walk for more than 30 minutes after meals, but don't run.