Morning: One punch of high-quality carbohydrate+one punch of high-quality protein+one punch of vitamin/dietary fiber. I usually have milk/soybean milk+eggs+whole wheat bread+fruit.

Afternoon: One punch of high-quality carbohydrate+one punch of high-quality protein+two punches of dietary fiber. I usually eat a set meal of one meat and two vegetables in the canteen.

Evening: Half a punch of high-quality carbohydrate+one punch of high-quality protein+two punches of dietary fiber. I usually have a set meal of one meat and two vegetables (less than lunch).

High-quality carbohydrates: corn/sweet potato/purple potato/potato/lotus root/miscellaneous grains rice/miscellaneous grains porridge/millet porridge/whole wheat bread/whole wheat European bread/whole wheat steamed bread, etc.

High quality protein: lean meat/chicken/fish/shrimp/beef/eggs/quail eggs/instant chicken breast meatballs, etc.

Dietary fiber: green vegetables!

Vitamins: low-calorie fruits, such as apples/grapefruit/kiwi/oranges/pears/pitaya/pineapples/cherry tomatoes/blueberries, etc.

2 My sports

Pamela, Saturday Crazy, Ouyang Xiaochun yyds, a yoga mat can be very thin in the dormitory.

I started with 0.5 times speed and 0.75 times speed (because I am slow).

My exercise time is not fixed, and I guarantee 4 ~ 5 times a week.

Warming up and stretching are very important. I'm used to using foam shafts and ring clamps.

3 other tips

Self-discipline+persistence, I think this is the key to slimming down. Fishing for three days and drying the net for two days are likely to fall into the whirlpool of slimming down and rebounding. You need a firm goal+motivation (compare your photos with those of fitness and beauty)

Drink more water. I drink at least 2000 ml to relieve hunger and eat less every meal.

Understand food calorimeter. I sent an issue before (you can look for it). Only by knowing the calorimeter can you know what you can eat and how much you can eat.

Don't sit after dinner, stand/walk against the wall, and don't let fat accumulate. Usually, if you walk more and move more, it will be easier to lose weight if you form a habit ~

How to control yourself from overeating?

Don't go on a diet, it's easy to overeat if you are too hungry.

Don't suppress yourself too much. Control what you want to eat and you won't get fat.

What should I do if I don't drop the scale?

See if you are constipation/platform/menstruation/overeating/dieting, and prescribe the right medicine (as I said in my previous notes, read it carefully).

Can middle school students lose weight?

No, you're still growing. At this stage, as long as you study hard and don't eat too much, physical education class should take a good exercise.