Healthy weight loss index
There are 7 indicators for healthy weight loss:
1) Weight loss is generally not more than 2 kg per week (it can also vary according to people's adaptability), and it is not more than 4-6 kg at most;
2) Body circumference (WHR \ body mass index, etc. ) also decreases with the decrease of body weight and body fat;
3) Ensure that the calorie intake can provide the minimum energy demand of the body every day;
4) ensure a balanced diet to meet the nutritional needs of the body and exercise;
5) Moderate exercise, neither too little (ineffective) nor too much (burdensome to the body);
6) Have a good sleep (not a big sleep) to ensure the implementation of the most scientific exercise nutrition dual intervention diet;
7) Be able to maintain a good mental state and a relaxed mood. [ 1]
First of all, we should have a healthy diet, eat less fried food and eat more fruits and vegetables. Cucumber and apple will do.
Second: Exercise more and have the habit of going to bed early and getting up early.
Third: don't deliberately lose weight, it is best not to take diet pills. Eating them is not only bad for your health, but also will rebound.
Fourth: It is recommended to run every day, which can not only enhance physical fitness, but also reduce weight appropriately, preferably in the afternoon.
Fifth: Modern people are overnourished, so they should eat more coarse grains, such as naked oats instant noodles and buckwheat instant noodles produced in the north, which are non-fried, low-fat, low-sugar, colorless and pollution-free foods! Regular consumption will have a good weight loss effect!
Three principles of slimming
1. Staple food must be eaten, but it should be balanced and not overeating.
2. Don't refuse meat.
It is forbidden to eat sweets, wine and fruits with high sugar content.
Green weight loss health code
Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit. When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.
Chew slowly every meal: this is the best way to satisfy and reduce appetite.
Avoid napping: seven hours' sleep is enough. When sleeping, the metabolic rate is the lowest, the energy consumption is the least, and the synthesis of cholesterol and fat is greatly increased. Sleeping but eating less will also be the main reason for getting fat.
Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.
Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.
Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.
Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.
Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.
Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.
The best way to lose weight by exercise is to lose weight exercises.
Weight loss exercise
It's spring, and the MM who love beauty should start dressing up. But after a winter of fat accumulation, what should I do with my skirt?
Simple weight-loss exercises
Get rid of excess fat. Here is a demonstration of "sofa exercise" for you. MM can easily lose weight at home and get rid of the sequelae of obesity in winter. Step one: turn around.
Action focus: sit in front of the sofa, knees together, upper body twisted in the opposite direction. Do it three times after each 10 second, and then switch sides.
Stretching position: left and right waist muscles.
Step 2: Side waist
Action focus: lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn.
Stretching position: left and right waist.
Step 3: Lift your hips and abdomen: Sit in the front of the sofa, hold the handle of the sofa with both hands, lift your feet together, bend your knees upwards, pause for 2 seconds for each lift 1 time, then put it down and go back and forth1time.
Stretching parts: muscles in the front abdomen and buttocks.
Step 4: Stretch your back.
Action focus: put your hands on the back of the sofa, keep your arms as straight as possible, and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times.
Stretching position: back muscles.
Step 5: Behind the hips
Key points of action: bend the front legs flat, straighten the rear legs with knees down, lean forward, pull the sofa with both hands straight, and repeat for 3 times after the action lasts 10 second.
Stretching position: the muscles behind the buttocks.
Step 6: Long legs
Action focus: 1 Put your feet straight and flat on the sofa, and 1 Put your feet bent on the ground, and lean your body in the direction of straight feet. After each action is held for 10 second, repeat it three times.
Stretching position: the muscles behind the thigh.
thigh
Action focus: 1 feet straight, and 1 feet bent, knees down. After the action is held for 10 second, repeat for 3 times.
Stretching position: front thigh muscle.
Step 8: thighs and hips
Action focus: Sit your hips on the front of the sofa, straighten your knees, keep your body and abdomen close to your thighs as much as possible, and pause for 10 to 15 seconds. Ordinary people can do it according to their own abilities.
Stretching parts: muscles at the back of thighs and buttocks.
Weightlessness method
Walking for 45 minutes, losing weight for half a year 10 kg.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
Fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.
In addition, you can also do "slimming exercises" on your way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
Strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to maintain the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Reducing calorie intake combined with walking
Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.
Reducing fat intake by lifting weights
This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.
optimum selection
According to the above methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.
Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.
Other methods
1. Skipping rope to lose weight
Skipping rope can not only help increase the power of lipolytic enzymes, promote the consumption of excess fat, but also reduce the stored calories, thus effectively losing weight. In order to really achieve the amount you want to lose, you must keep skipping rope for 30 minutes every day.
Step 2 swim to lose weight
Swimming is the most common way to lose weight in summer. Swimming is one of aerobic exercises, which can not only help you lose fat, but also enhance your physique and improve your immunity. It is worth noting that when swimming, you must do more breathing exercises to reduce hypoxia training. In addition, the swimming time should be more than one hour.
3. Jogging to lose weight
Jogging is simple and easy to master. Jogging is a comprehensive and easy-to-adjust exercise with excellent weight loss effect. Therefore, this sport is most popular with middle-aged women and women with weak constitution. Jogging has become a common way to treat obesity, depression, autism and lack of health.
Operation method:
The first step of running to lose weight: warm up before exercise
Before running, there should be a warm-up process to activate joint ligaments, stretch limbs and back muscles to help the body prepare, and then start with low-intensity exercise and gradually enter appropriate intensity exercise.
The second step of running to lose weight: duration
Generally, aerobic exercise requires more than 20 minutes, even as long as 1~2 hours, which mainly depends on personal physique. Aerobic running doesn't need to be done every day, just 3~5 times a week, or exercise every other day. Too few times can hardly achieve the purpose of exercise.
The third step of running to lose weight: running speed
After running, runners should pay special attention to running speed. For dieters, the most suitable running speed is "chatting speed", that is, the slow running speed when chatting with friends who are running together. In fact, only this speed is the speed that meets the aerobic exercise index, which will neither make people's heart beat too fast nor make people feel too tired. Because jogging takes a long time to take effect, jogging can start at a slow speed, which can make the body have a transitional adaptation period. After the body adapts, the running speed will gradually accelerate.
The fourth step of running to lose weight: running posture
Waist: The ideal running posture is pelvis up. Put your hands on your waist and feel the changes in your pelvis.
Sight: Sight is an important element of running posture. Your back will bend when you look down. So it's best to keep looking forward 15m or so.
Chin: Keep your chin down when running.
Arm: Bend your elbow 90 degrees gently, but don't use force. When running, your arms should swing back as much as possible, not forward.
The fifth step of running to lose weight: step by step
This is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be adjusted according to your personal situation, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise.
Effective time for running to lose weight:
The speed of running to lose weight depends on the specific situation of running, as well as personal physique, which cannot be generalized.
Generally speaking, if you jog for 30 minutes every time, 4-5 times a week, and eat regularly, 1-2 weeks can see the effect of losing weight. But if you don't insist on it well, or if you don't cooperate well in diet, such as eating emotionally or overeating, it will also have a great influence. So we can see the effect of running to lose weight according to the overall implementation.
4. Ball game method
All aerobic exercises can help you lose fat, and ball games are no exception. People with a strong sense of rhythm and interest are particularly keen on ball games. Most obese people at home and abroad regard ball games as a panacea for losing weight.
Under the guidance of the meridian theory of traditional Chinese medicine, acupuncture weight loss is a weight-loss treatment method to balance yin and yang, regulate viscera, run qi and blood, and dredge meridians by needling specific meridian points.
Acupuncture weight loss advantage
1, comfortable and beautiful
Good curative effect and little pain. At the same time of losing weight, acupuncture has miraculous effects of conditioning, soothing and beauty beauty, which is incomparable to other Chinese and western medicines.
2. Comprehensive conditioning
3. Safety and health sector
Acupuncture weight loss is safer, more reliable and harmless to human body. It is a safe, stable and fast healthy weight loss method.
Applicable people
Fashion white-collar workers: sit more and exercise less.
Postpartum hot mom: eliminate big belly and adjust appetite.
Obesity: eliminate big round face, unicorn arm, bucket waist and elephant leg.
Fashion beauty: shaping the figure and creating a charming S-shaped curve, which is convex and backward.
"Menopause" gains weight: remoulds youthful and beautiful figure, and removes all kinds of hard-to-lose fat. [3]
Choose blue-green indoors to improve the fighting spirit of losing weight
After a hard day, you must get enough relaxation and rest when you get home to meet the next day's weight loss action. If you choose blue or green indoors, you can effectively relieve stress, eliminate tension and be quiet.
Sleep for a while; On the contrary, if you choose red or brighter color, it will cause high mood and easily lead to insomnia! However, it should be noted that women with cold hands and feet are advised to choose some red or orange quilts, which will be healthier.
For warmth. In addition, it is best to use the same color system for bathroom walls or electrical appliances. The green color close to nature can activate cells, make the body full of vitality and enhance the fighting spirit of losing weight.
Wearing red in the lower body accelerates metabolism.
It is best to wear red or pink clothes for the lower body. If you wear red, it will help your body temperature rise and accelerate your metabolism, so as to achieve the effect of slimming and reducing fat; Wearing pink can stimulate women's hormones and body.
Perfect female posture. On the contrary, wearing black in the lower body will bring bad influence. Not only can it not activate cells, but it will also reduce metabolic rate. It is not recommended to wear it every day.
Blue tableware controls overeating.
"If you want to suppress your appetite, you can also change all the tablecloths and tableware in your home into light and quiet colors, or complex and rich colors. Light color helps to reduce appetite, so that you are not in the mood to eat, thus achieving inhibition.
The effect of controlling appetite. Blue can calm the mood and keep people's psychology calm. Therefore, if the kitchen and tableware are blue, it will slow down the digestive system, greatly reduce the desire to eat, and effectively control the food intake.
In addition, tableware can also choose purple or olive green, and the effect is the same. Because purple or yellow-green represents the feeling of "undercooked", it can also reduce appetite. The restaurant suggests using white light, because yellow light will glow.
In food, the color of food will be orange, giving people a warm feeling and involuntary overeating. White light shines on food, which will appear blue and disgusting.
The yellow toilet helps to defecate smoothly.
India has developed a new theory: there are seven kinds of colored light in the human body, and each color light represents every organ or part. Yellow represents the human digestive system. Therefore, if yellow is arranged in the toilet, it can stimulate the digestive system, reduce constipation and help defecate smoothly.
Diet control to lose weight
1. appetite control method
Restrain your appetite and eat only 70% of the previous constant per meal. After a week, your stomach will naturally shrink and your appetite will naturally decrease. Most obese patients have a good appetite, so they can be reduced by drug treatment.
Eat less and eat more.
Eating less and eating more meals is to subdivide the daily eating habits of three meals a day into more meals. When you feel hungry, eat as slowly as possible. This can reduce the accumulation of excess fat.
Eating apple vinegar can make the waist fat run away.
For a long time, housewives have circulated a secret recipe: eating apple vinegar can make the waist fat run away. Supermodels cindy crawford and heidi klum seem to know this. They take a swig of apple vinegar before each meal, convinced that it will help them keep their figure beautiful. Japanese researchers have found some evidence.
Apple lose weight
Acetic acid helps to inhibit fat accumulation.
Please don't rush downstairs to buy balsamic vinegar. Need to remind you that the research results are still limited to the laboratory. Mice did lose weight, but living people may not. But then again, after the mice enjoyed a high-fat meal, the jealous mice did gain a little less weight than their companions who drank boiled water while eating, and the difference was as high as 10%. Scholars believe that it is the acidic substance in vinegar-acetic acid-that connects some genes in mice. After "electrifying", many proteases specialized in burning fat pop up in the gene, and these active enzymes help to inhibit fat accumulation.
Subjects who ate15ml vinegar every day became thinner.
Mice that drink vinegar have two other benefits. Compared with the unfortunate companions who drink water, the former has lower cholesterol level and blood pressure. Kondo Jun of Sakata Center Research Institute in Japan has also done further human experiments, and the results are also itchy. The data showed that the subjects who ate15ml vinegar every day became thinner, especially in the chest and upper abdomen.
Diet secret
1. Cucumber egg method
Eat only cucumbers and eggs for every meal instead of three meals, and stick to it for seven days to make you slim down, but then you will miss the taste of Laoganma. It is a good way to scrape oil.
Principle: Cucumber pulp is crisp, sweet and juicy, fragrant and delicious. It contains gum, fruit acid and bioactive enzymes, which can promote metabolism and treat sunburn, freckles and skin allergies. Cucumber can also clear away heat and promote diuresis and prevent constipation. Propanoic acid contained in fresh cucumber can effectively inhibit the conversion of sugar into fat, so eating cucumber regularly is of great benefit to lose weight and prevent coronary heart disease.
& gt& gt& gt Lose weight: Eating cucumbers like this is harmful to your health.
Don't eat after noon.
Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.
Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.
Health tip: If you are really hungry, you can drink more water or eat an apple.
Skip dinner.
Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.
Principle: Soymilk is mainly extracted from soybeans and is rich in high-quality plant protein. In addition to soybean protein, it also contains a large number of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect!
Drink soybean milk and lose weight easily.
4. Apple diet
Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.
Principle: Obese people almost always overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.
Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.
5. Lotus leaf diet
Boil lotus leaf, cassia seed, licorice root and lemon slices into soup, and take effect in 2 weeks, and go in and out of the toilet more every day. Principle: China has regarded lotus leaf as a slimming medicine since ancient times. Because the root, (lotus root) and leaves of lotus have the functions of simple diuresis and laxative.
& gt& gt& gt A New Method of Losing Weight with Mushroom Lotus Leaves
6. Bitter gourd diet
This move is absolutely unique. Eat as much as you want, even if you have a midnight snack. As long as you ensure that you eat 3 bitter melons every day, 1 week can lose at least 4 kg, which means you can eat them raw. Although it is a bit difficult, there are some things that can detoxify you well. You can only achieve your goal if you eat bitter and eat bitter!
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%.
& gt& gt& gt often eat bitter gourd, and you can lose weight without dieting.
7. Drink water to lose weight
Eat less, put a bowl of warm water next to you when eating, and eat the food after drinking, which also has a good effect.
Principle: Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.
Drinking water before meals will reduce appetite.
Many people are not obese, but they will see a bulging appetite after eating. This is the most standard baby fat. Even if you don't eat, this small appetite needs to be inhaled to cover it up.
Drink water in the afternoon to reduce fat.
The main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is a time when people feel tired and tired, and at this time, it is a fragile moment when people consume unnecessary calories because of their emotions. Of course, the price is fat. You can drink a cup of herbal tea to dispel this desire to eat because of emotions. At the same time, the smell of flowers and plants will also reduce your appetite, which is an ambush for eating only seven full dinners.
Dietary principle
Reduce calorie intake
Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. if
Common high-calorie foods
A person who consumes less than 800 calories a day can lose 10 pounds in 6 weeks; If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.
Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Eat less 1 meat, lose weight for 2 months 10 kg.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Reduce food intake
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Every day 1 meal, liquid food for 5 weeks, minus 10 kg.
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
Get rid of fat and shape your body.
Optimum formula
Diet 1:
A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.
Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Diet 2:
For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.
For dinner, spinach, pig blood and bean curd soup, fried potato shreds, and cold cabbage heart.
Dieting is the best way to lose weight. Eat less and don't deliberately go on a diet. Only a healthy diet can lose weight.
What can I eat to lose weight healthily? My experience can be used for reference. The healthiest way to lose weight is to refer to what I eat. After all, everyone's eating habits are different in different places. But in general, the calories are similar to the energy, which provides a healthy weight loss for a week as a reference.
Lose weight on Monday:
Breakfast: three slices of bread, coffee and apples (within one slice)
Lunch: rice (a bowl), fried potatoes and shredded green peppers, and a raw cucumber seaweed soup.
Dinner: boiled shrimp (several), boiled tofu, cold raw onion, celery, small bowl of rice.
Lose weight on Tuesday:
Breakfast: porridge (a bowl), bread (two slices) and grapes.
Lunch: Crucian carp radish bean curd soup, boiled eggs (1), vegetable salad starch.
Dinner: mung bean porridge (a small bowl), steamed bread (one), raw tomato sauce and a raw cucumber.
Lose weight on Wednesday:
Breakfast: oolong tea, kiwi bread and butter.
Lunch: roasted bamboo shoots, cold broccoli, boiled eggs and a bowl of rice.
Dinner: boiled shrimp (several), cooked tofu, cold raw onion and celery.
Lose weight on Thursday:
Breakfast: rice porridge (two bowls), whole wheat bread (one slice) and an orange.
Lunch: roast beef, vegetable salad, winter melon soup, raw tomatoes and a bowl of rice.
Dinner: corn porridge (a small bowl), steamed bread (one), roasted asparagus and a raw cucumber.
Lose weight on Friday
Breakfast: a boiled potato, coffee and apples.
Lunch: rice (a small bowl), stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Lose weight on Saturday:
Breakfast: cereal (a small bowl), oranges.
Lunch: a boiled egg, a bowl of fried sea fish and mushrooms with vegetables and rice.
Dinner: sweet potato porridge (a small bowl), cold spinach and cake (one or two)
Lose weight on Sunday:
Breakfast: a small piece of bread, green tea and apples.
Lunch: carrot, celery fried pork liver, boiled egg (1), tomato soup and a bowl of rice.
Dinner: mung bean porridge, garlic mixed with kelp, steamed bread (1 2), raw cucumber.
Eating light food is more important. At the same time, pay attention to eating on time and don't skip meals. This is a healthy diet.