Rule 1: Avoid "white" carbohydrates.
Avoid any carbohydrates, especially white carbohydrates. Therefore, the following foods are prohibited: bread, rice, grains, potatoes, pasta, fried foods and feeding. If you avoid eating any white food, your weight loss will be safer and more effective.
Rule 2: Always eat the same amount of food.
The most successful dieters, whether their goal is to gain muscle or lose fat, always mix and match the same meals. The diet structure of each meal includes one of the following three categories:
Category 1: protein: egg white with seasoning, chicken breast or thigh meat, organic beef or pork;
The second category: beans: lentils, black beans and broad beans;
The third category: vegetables: spinach, asparagus, peas or mixed vegetables;
Keep a simple diet
Eat as much food as possible as mentioned above and what you like to eat. Just remember: keep your diet simple. Choose three or four meals to eat repeatedly. Almost all restaurants can give you a vegetable salad instead of fried food. Strangely, I found that Mexican food is made of vegetables instead of rice, which is most conducive to the "slow carbohydrate" diet.
Most people who stick to a "low" carbohydrate diet complain that this diet is too low in energy and give up eating. Not because such a diet is ineffective, but because they don't consume enough calories. 1/2 cups of rice are 300 calories, while 1/2 cups of spinach are only 15 calories! Vegetables don't have many calories, so it's important for you to add beans as food with heat load.
Rule 3: Don't drink high-calorie drinks.
Drink plenty of water and sugar-free tea, soda, coffee (without white cream), or other drinks without calories or calories. Don't drink milk, high-calorie soda or juice. Some wine lovers drink at least one glass of wine every night and think it can prevent AIDS and reduce fat. Recent research shows that this view is correct.
Rule 4: You can eat and drink at will one day a week.
Make Saturday your "Dieter's Relax Day". You can eat whatever you want on Saturday, and your special hobbies such as ice cream can be satisfied. Unexpectedly, this high calorie intake once a week will increase the speed of fat loss and ensure your metabolic rate (thyroid function, etc.). ) will not be reduced, thus achieving the purpose of prolonging heat consumption. This is absolutely true: eating junk food can also help you lose weight.
It is not difficult to lose weight by following these basic rules. I recommend some methods to you, and the effect will be better.
Method 1: diet meal
Lose weight quickly 10 day and lose 7 kg. Let's have a look!
Fitness salad
The following 10-day weight-loss lunch list mainly focuses on vegetables and fruits, supplemented by necessary protein and vitamins. While ensuring basic nutrition, it can achieve the beauty effect of cleaning the stomach and removing toxins, and at the same time, it can effectively lose 3-7 kg!
Day 1-3
Lunch: boiled 1 bowl of vegetable or lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing. Choose any of the following lunch combinations.
Slim soup 1-2 bowls (which can be pork and radish soup with less oil) pork and radish soup DIY:
Materials:
Green and carrot (peeled and cut into pieces after washing); Candied dates (washed, pitted and slightly soaked); Thin (washed, not cut); Pericarpium Citri Tangerinae (a little, soaked and washed)
Exercise:
Add water to dried tangerine peel, put it in a pot, bring it to a boil with high fire, then add all the ingredients, and cook for about three hours with low fire.
Slim porridge 1-2 bowls (such as glutinous rice porridge, cereal, lotus leaf porridge, etc. ), glutinous rice porridge can effectively eliminate edema; Cereal porridge can promote gastrointestinal digestion; Lotus leaf porridge has the effect of losing weight. You can take multivitamins after lunch to supplement the deficiency of vitamins and trace elements.
Afternoon tea: I may faint from hunger in the afternoon. At this time, you can eat two high-fiber soda cookies with a cup of low-calorie skim milk (or sugar-free soybean milk), which will instantly refresh you. Stick to the slimming course!
Day 4-7
Lunch: You can eat freely these days, and you can increase the amount appropriately, but you must pay attention to separating protein from starch, avoiding fried food, polysaccharide and fatty food, and drinking more boiled water is also a necessary step.
Day 8-10
Lunch: 1 bowl of light boiled vegetables or 1 serving of lettuce salad (salad dressing is still not allowed), and then choose one of the following foods:
Slimming soup 1 bowl (it can be a soup with less oil such as pork and radish soup)
Slim porridge 1 bowl (such as barley porridge, oatmeal porridge, lotus leaf porridge, etc. ), barley porridge can effectively eliminate edema; Cereal porridge can promote gastrointestinal digestion; Lotus leaf porridge has the effect of losing weight. )
Method 2: Exercise
How to turn the waist of the bucket into a small waist, and pay attention to clearing the waist in autumn. The following is a set of autumn thin waist exercises recommended by Ruili. Try it!
"1 month exercise to permanently reduce waist and abdomen"
Fitness experts have concluded that the waist and abdomen are the easiest to lose weight than the legs. The most practical way to slim the waist is to do exercise. As long as the action is in place and combined with diet control, it will have obvious effect in one month.
Turn around and practice the internal and external oblique muscles:
1 Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow.
2 alternating about 20 times.
Simple abdominal movements:
This exercise is simple but effective. Lie on the ground and straighten your feet, then lift them back without touching the ground. Repeat 15 times.
Exercise density: 3-4 times a day, each time 15 times.
Sit-ups practice abdominal muscles;
1 Bend your knees 60 degrees, and pad your pillow.
Put your right hand on your left knee, and at the same time lift your body to the shoulder off the ground, do 10 times, and then change hands to do 10 times.
Breathing exercises the lateral abdominal muscles:
1 Relax, inhale a lot of air through your nose, then exhale slowly through your mouth, and hold your breath after spitting out about 70%.
Contraction of the lower abdomen, qi rising above the chest, and then bulging of the abdomen to reduce qi in the abdomen.
3 Lift the breath to the chest, lower it to the abdomen, and then exhale slowly through the mouth. Repeat 5 times and do two groups.