Suggestion: get up early in the morning. Make a route to jog for about 30 to 50 minutes before class, and then come back for breakfast. Be sure to eat breakfast. People who skip breakfast usually gain more fat than those who eat breakfast.
As for breakfast, you can choose oatmeal with bread (don't eat some jam with cream puffs, it is best to have plain bread); Or porridge with steamed bread; Or directly choose toast or pasta containing coarse grains, with pure milk or yogurt. Remember to eat something fried, greasy and spicy for breakfast.
At noon, it is recommended to choose vegetable soup and meat in the diet. If the vegetables are fried, you can cook them with less oil, less salt and less monosodium glutamate. For meat, try to choose some low-calorie ones, such as fish and chicken breast. The same cooking method should avoid being complicated, greasy and spicy. When eating, you must follow the rule of eating soup first, then vegetables. Eating soup first can increase satiety and avoid eating too many calories. Then eating vegetables, and finally eating, can stimulate the brain to send a signal of satiety, and your food intake will gradually decrease over time. You can also increase the number of chews, and the effect is the same.
Remember! ! The most important thing is to stand and sit down for about 30 minutes whenever you finish eating. Don't sit down or sit still at once. Developing this habit can avoid fat on the waist and abdomen, and also reduce the heat absorbed by the body, killing two birds with one stone.
The diet in the afternoon is almost the same as that at noon, so we must follow the principle of "eat well early, eat well at noon and eat less at night".
Use the rest of the evening to do some aerobic exercise for at least 30 minutes, because the body only warms up in the first 30 minutes, and then really starts burning fat and calories in the last 30 minutes.
Why do you suggest choosing aerobic exercise? Because it is not suitable for too intense exercise at night, intense exercise will generally stimulate the brain nerves and make them in an excited state, which is not conducive to sleep, especially for the landlord or students. Aerobic exercise is generally a slow and long-term exercise. The action seems simple, but it can exercise all parts of the body unconsciously, such as some hard-to-reduce fat and so on.
On weekends, it is suggested that the landlord use it to carry out the detoxification and bowel clearing plan of whole food or liquid food. All-vegetable food, as its name implies, means eating only fruits and vegetables for two days. Vegetables should also avoid complicated cooking techniques, and try to eat them raw (such as lettuce salad) or cooked (mixed vegetables) and blanched (cold salad). ) Vegetables are low in calories, so you can eat a lot at a time or you can eat until you are full. Total liquid food is porridge or porridge for two days.
Exercise on weekends depends on your personal situation. You can go shopping, ride a bike, play basketball, jump rope, run and swim. Make a plan, and you can have fun even if you lose weight.
Also, don't drink any milk tea or juice during weight loss (you can squeeze it yourself, but you can't put sugar. ), carbonated drinks and other drinks, just drink water, drink plenty of water and then cooperate with exercise and diet. It should also be noted that no matter what day, you must ensure that the calories you consume do not exceed the calories you consume, so that you can get twice the result with half the effort. Ps: You can go to Baidu to check the heat meter, and then write it down yourself and compare it with what you eat.
Finally, I wish the landlord can lose weight as soon as possible and reach his target weight.
Experience sharing, hope to adopt or recommend, thank you very much.