Want to lose weight healthily? I like it! Come ~ ~ ~ and share your experience with you! But first of all, your160,55 55 55kg is definitely suitable! Women will never look good without meat! This is not what I said, it is a man's heart! It's hard to say that my girlfriend is thin and only has a skeleton! But I don't mind if you lower it a little! Get down to business!

Let's talk about the principles of healthy eating:

Balanced nutrition, diversified food types, no hunger strike, no fasting for a certain food. Food is not the less fat, the better. During weight loss, protein, carbohydrates and fat should be supplemented appropriately.

Chew slowly, drink soup first, then eat. When eating, slowing down the eating speed properly can reduce the insulin secretion and the synthesis of fat and glycogen in the body. On the other hand, prolonging the eating time will promote the appetite suppression of the appetite regulation center, thus increasing the feeling of fullness, and people naturally don't want to eat.

Try to use cooking methods such as stewing, steaming, boiling and cold salad. Avoid frying. Do not eat high-calorie, concentrated food, especially fried, crispy, roasted seeds and nuts, such as candy, egg rolls, Chinese and western sweet and salty snacks, chicken skin, duck skin, pig skin, fish skin and so on.

Appropriate supplement of fruit. In spring, fruit varieties begin to increase, but don't choose fruits with high sugar content and low vitamin content (such as bananas and sugarcane). Recommended grapefruit, kiwi, strawberry and apple. Of course, we should also pay attention to the time and quantity when eating fruit.

Eat more high-fiber food. On the one hand, it can help digestion, on the other hand, it can promote intestinal peristalsis and effectively alleviate the common constipation problem of women.

Besides diet, reasonable exercise is also essential. To lose weight in spring, outdoor sports, such as mountain climbing and jogging, are recommended. And always keep in mind the principle of "moving". Don't lie down if you can sit, don't sit if you can stand, don't stand if you can walk, don't walk if you can run, do more exercise if you have time, and don't have time to walk.

If you don't know what a normal diet is, please refer to the table below. It's interesting to choose different foods from them every day!

Three meals a day is reasonable and thin.

The nutrition menu provided by this recipe can help people in need, and the effect may be remarkable, and it can reduce about 4-5 kg per month.

Breakfast (choose one)

A bowl of skim wheat bran milk.

B.apples and three cups of green tea.

C.bananas, two green teas and a cup.

D. Wrap a cup of oolong tea with raisins and wheat.

E. cornflakes, a bowl of skim milk and a cup.

F. prunes, five skim milk and one cup.

G. A bag of wheat and a glass of prune juice.

Lunch (choose two)

A tomato and egg sandwich and a cup of green tea.

B. A bowl of boiled vegetables, Wonton Noodles.

A plate of salad and a cup of green tea.

D. spinach noodles, a bowl of oolong tea and a cup.

E. a bowl of beef balls, rice and a bowl of boiled vegetables.

F. a bowl of boiled rice and a bowl of boiled vegetables.

G. tuna sandwich and a cup of green tea.

Dinner (choose one)

A. Pork chops, a clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.

B. Steak, a clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.

C. Nine slices of lean meat, clear soup, a bowl of boiled vegetables, two bowls of plain rice and a half bowls.

D. Steamed eggs, six tablespoons clear soup, a bowl of boiled vegetables, two bowls of rice and a half bowls.

E. Salted chicken wings, three clear soups, one bowl of boiled vegetables, two bowls of boiled rice and half a bowl.

F. Four pieces of fried chicken (peeled) broth, one bowl of boiled vegetables and two and a half bowls of boiled rice.

G. Fried shrimp, eight clear soups, a bowl of boiled vegetables, two bowls of rice and a half bowls.

The so-called healthy diet is not absolute. Remember to eat more fruits and vegetables, eat less fried and smoked high-calorie foods, and try not to eat snacks as much as possible ~ ~ ~

Eating according to the above method can not only make you thin, but also keep your skin from getting worse. Those who adopt extreme diets such as hunger strike will look sallow and emaciated after losing weight! Follow the above and you will get a win-win situation!

Keep talking about sports! Although I sit and work every day, I can use my commute time to lose weight! At least you can do the following:

1: Don't sit down immediately after dinner. You should walk for at least 20 minutes.

2: Keep turning a hula hoop for 30 minutes before going to bed every day, or do aerobics with the same intensity! (I'll teach you! )

3. There is a distance to walk to and from work every day! If the working hours are tight, get off work and walk at least five stops! If it's not far from the company, you'd better walk home from work! Think of it as exercise to lose weight! Walking is actually very thin! Personally feel better than jogging!

Although I want to do some slimming exercises for you, there are many places where you want to lose weight. It's too much trouble to talk one by one here! Just give you a slimming exercise that can exercise all over the body! If you still want to do local slimming exercise, please contact me and ask me! Basically, as long as the fat layer on the abdomen, waist, arms, thighs and shoulders becomes thinner, the whole person looks thinner and less stressed. This exercise is to be done after the outdoor exercise above! It is best to start doing it 2 hours before going to bed! In this way, after sweating and taking a comfortable bath, you can have a good sleep!

Lose weight quickly

10 minutes of rapid whole body exercise, although it can't make you lose weight immediately, it will make you feel tight, and the rapid flow of peptides in the body caused by exercise will make you feel good about yourself. This set of movements consists of five movements, repeated repeatedly, so that you can get exercise all over your body and feel happy. Do the whole set of movements four times in a row.

1. Stand with your feet flat, stretch your hands up, and then bend down slowly until your palms are flat on the ground.

2. Hold your hands in a lunge, and stretch one leg backwards to form a lunge; Then hold your hips, straighten your torso and do five lunges (don't change your legs-do the same thing with the other leg for five times).

3. After the push-ups lunge, extend the front legs backward, change the push-ups posture, and do five push-ups.

4. Hip-shoulder posture After doing push-ups, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.

5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels off the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting action 20 times in a row. Finally, the hands and feet move together. Gently lift it into a standing position, immediately return to the initial position in the first section, and start to redo this set of movements.

Hoo ~ ~ ~ ~ That's basically it. It looks hard, but once you get used to it, you won't feel it! By the way, the specific operation of the bitter gourd diet you mentioned is this: a nutritious and comprehensive diet can speed up the weight loss efficiency!

Bitter gourd diet

This move is unique. You can eat as much as you want. As long as you ensure that you eat 3 bitter melons every day, 1 week can lose at least 4 kg. In other words, you can eat them raw. Although it is a bit difficult, there are also some things that are good for detoxification. Eat a little bitter, you can achieve your goal!

Principle: Bitter gourd contains a kind of high-energy lipid, which only acts on the small intestine, an important part of the human body to absorb fat. By changing the pore network of intestinal cells, the absorption of heat macromolecules such as fat and polysaccharide is prevented, but the absorption of nutrients such as vitamins and minerals is not affected.

This special ingredient called "fat killer" can reduce the intake of fat and polysaccharide by 40%-60%.

In fact, this method is not as good as honey and white vinegar! This method has a cosmetic effect! Specifically, the effective way to lose weight and beautify is to eat according to the ratio of 1: 4 under the condition that the daily diet law remains unchanged. Specific method: 1 breakfast specific method: 1 drink on an empty stomach 20 minutes before breakfast; Drink immediately after lunch and dinner. It is worth noting that when choosing white vinegar, rice, sorghum and soybeans should be used as raw materials. And try to avoid chemicals. At the same time, it is recommended not to use fruit vinegar, because fruit vinegar is health vinegar, so it is better to lose weight. At the same time, the ratio of honey to white vinegar can be adjusted according to personal needs. If more attention is paid to beauty, the proportion of honey can be appropriately increased ~ ~ ~ ~

So ~ ~ ~ ~ said a lot, I guess you are dizzy? All of the above are effective methods! After losing weight, you can also refer to this plan to exercise! Contact me if you have any questions or want to do some local slimming exercises. I hope my answer can help you! Hope to adopt!