Weight loss plan Monday Tuesday Wednesday breakfast 10: 00a.m Two steamed buns, one boiled egg with 200ml skimmed high-calcium milk and two coarse grains, one banana, 200ml skimmed high-calcium milk or less/sugar-free soybean milk: one 250ml rice porridge bowl, one boiled egg, lunch before 2: 00, steamed chicken rice with mushrooms, and two bowls of boiled vegetables./kloc Braised rice with sliced meat 1 dish, 2 bowls of boiled vegetables, afternoon tea fruit 1 dish, kiwi fruit 1 (small) pieces, dinner 1 (small) pieces, 6: 00-7: 00, steamed tilapia 1 bowl. These midnight snacks make you thinner and thinner. . In the minds of ordinary people, eating midnight snack is undoubtedly a problem of losing weight. But for people who need three shifts at work, it is undoubtedly unrealistic not to eat midnight snack. Here are some healthy snacks that you won't get fat after eating: 1, cucumber juice: the best way to relieve fatigue: 3 slices of fresh cucumber 1 root, soybean milk12 liter and mint, mashed and stirred together to make cool cucumber juice. Have a drink when staying up late in summer to relieve summer fatigue. 2,: Gouqi tea: the best medlar 1, 3 ~ 4 red dates. Take it with boiled water or boiled water. You can add 1 ~ 2 chrysanthemums when you are thirsty or angry. Red dates can be cut first. 3, grapefruit grape juice: the best appetite adjustment 3 grapefruit peeled juice, a Dulu grape broken into grape juice, plus two spoonfuls of honey, sweet and sour have different tastes. 4, banana papaya yogurt: energy supplement The best bananas, papaya and high-quality yogurt are smashed together, which is nutritious and can supplement a lot of energy needed by the body. 5. Fruit and vegetable juice: the best nutrition is to cut apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and break them with a blender to make a nutritious fruit and vegetable juice. In addition, some single products are also good choices: red bean porridge: contains alkaloids, which can promote large intestine peristalsis, increase urination, reduce constipation and help remove lower body fat. Papaya salad: Papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat; Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body. Kiwifruit: In addition to being rich in vitamin C, it is also rich in fiber, which can accelerate the decomposition of fat and avoid excessive fat accumulation in the whole body. Grapefruit: It is extremely low in calories and rich in potassium, which can reduce the fat accumulated in the lower body and the salt that makes the lower body edema, which is beneficial to stovepipe. Finally, I recommend a new "midnight snack diet" to you. "Snacking to lose weight" uses foods rich in essential amino acids two hours before going to bed. After full digestion and absorption, essential amino acids can promote the secretion and release of growth hormone after sleep, thus increasing metabolism and accelerating fat burning. After seven to eight hours of regular sleep every day, you can lose 2 to 4 kilograms a month, which is not only balanced in nutrition, but also eliminates the trouble of gaining weight. First of all, "high-protein food" is the main food: meat such as chicken breast, turkey, pork, beef and steamed fish fillets; Eggs include candied eggs, tea eggs and boiled eggs; According to your preference, choose 1 to 2 samples every day. Then, eat with nuts, such as ginkgo, sunflower seeds, and tea, such as green tea, chrysanthemum tea, oolong tea and other sugar-free drinks. Matching the above foods can not only help fat burning, but also promote sleep and improve weight loss efficiency. The midnight snack diet is to use high-protein food to promote metabolism and burn fat. It should be reminded that this set of recipes is not recommended for people with poor renal function or doctors who require to limit the amount of water they drink. In addition, while losing weight, it is best to ask a professional doctor to analyze the individual's physique and body fat distribution in detail through the professional evaluation and measurement of the doctor, and choose the slimming method that suits you. Thin abdomen 7 coup is 8 times faster than ordinary methods. 1. Eating less is better than eating skillfully. Counting calories, observing your weight, and trying not to eat junk food are really the golden rules to calm your stomach, but if you can eat more "thin belly" food properly, your goal can be achieved faster. The following 10 thin belly foods have been certified by experts. Eat them more and make sure you can see the changes in your waist and abdomen! 1. Almond is a delicious nut, rich in protein, fiber and powerful antioxidant-vitamin E. It contains magnesium, a mineral necessary for human body to produce energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most magical function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, the stomach has already "thinned" itself before digesting almonds. Optimum consumption: one ounce per day (about 23 capsules), about 160 calories. 2. Eggs You can't find anything richer in protein than eggs. Eggs are highly valued by nutritionists because they contain all kinds of important amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will not feel hungry all day. Protein and fat contained in eggs can make people feel full. Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 213mg of cholesterol) 3. Soybean is rich in physicochemical resistance, fiber and protein. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy and delicious, and can also lose weight. A study in the Journal of American College of Nutrition found that obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully. Optimum intake: 25 grams of soy protein per day. (Half a cup of boiled edamame contains heat 130, protein 1 1g). 4 ounces of tofu contains 94 calories and 65,438+00g of protein) 4. Apples have been studied for a long time to find out the effect of apples on weight loss. Participants in this study were divided into two groups. One group ate three apples or pears every day, and the other group used oatmeal instead of fruit. After three months, the first group lost more weight. An apple contains 5 grams of fiber, 85% of which is water, which makes people feel full easily. Apple also contains quercetin, an anticancer component, which can also reduce the damage of cholesterol and promote lung health. Optimum consumption: 65438+ 0 to 2 apples a day. Berry Berry is rich in cellulose and is a good friend of every dieter. The more cellulose you eat (preferably 25 to 35 grams per day), the less calories you absorb from other foods. Because before the stomach can fully digest the food, the fiber has "carried it away". Berries (and other fruits) are also rich in antioxidants, which can not only prevent chronic diseases such as cancer, but also enable your body to maximize the results of exercise into weight loss-by improving blood flow, muscles can exercise more effectively. Best consumption: at least three cups a day, about 30 calories. In fact, you can eat many paddles: strawberries, blueberries, raspberries and so on. 6. Green leafy vegetables A cup of spinach contains only 40 calories, and a cup of broccoli with 55 calories has already met your daily fiber requirement of 20%. There is no doubt about the weight loss effect of vegetables. Moreover, green leafy vegetables are also rich in calcium, which helps muscle coordination and provides energy for exercise. Optimum consumption: vegetables should be included in three meals a day, and boiled vegetables can be added as side dishes to make soup, sandwiches and even pasta. 7. Yogurt According to a recent study published in the journal of obesity, people who mainly absorb calcium from yogurt have a flatter abdomen. Some fungi contained in most yogurts can promote the health of digestive system, reduce abdominal distension and constipation, and make your lower abdomen look flatter. Best consumption: 65438+ 0-3 cups of low-fat or skim yogurt every day. Choose yogurt without sugar, and add some cut fruit on it to add flavor. 8. Vegetable soup replaces snacks with vegetable soup with the same calorie, which can lose 16 kg on average every year! Moreover, for people who don't like vegetables very much, eating more vegetables is also a simple way. Best consumption: at least one cup of vegetable soup with low calorie and low sodium content every day. 9. Salmon seafood, especially fatty fish such as salmon, tuna and mackerel, is rich in omega -3 fatty acids. This fatty acid can accelerate metabolism and accelerate the consumption of body fat. An Australian study found that eating fish every day can improve the glucose-insulin response system of obese people, which means that the operation of the digestive system will slow down and people's desire for food will decrease. If the above findings are not enough to make you eat more fish, the following facts may make you change your mind: protein, which is rich in seafood, is very helpful to keep your lower abdomen healthy and slim. Best consumption: salmon twice a week, about 4 ounces per meal. Wild salmon is more expensive than farmed salmon, but it contains more omega -3 fatty acids. If you really don't touch seafood, you can also try flaxseed and walnut, which are also rich in omega -3 fatty acids. 10. Never heard of Chenopodium album? This is a whole grain containing 5g cellulose and 1 1g protein per half cup. Cook quinoa just like any other grain. It tastes like nuts and crunchy when chewed. Best consumption: at least one and a half cups a day (available in health food stores). Want to get rid of your big belly? Then eat more of the above food! Second, walking is like the wind. As long as you walk faster, you can consume nearly 1/4 more calories for abdominal fat. The latest research from the University of Arkansas found that even if the exercisers consume the same amount of calories every week, for those who do brisk walking training for two to three and a half hours or more every week, the faster and harder they walk, the more stubborn visceral fat they will lose after three months, while the longer and slower they walk, the less they will change. The best way to reduce waist and abdomen is to maintain high intensity during the whole brisk walking training, and it is best to say only a few words at a time when walking. If you can't maintain such a high intensity during the 30-minute training, you might as well change to variable speed walking, that is, walking slowly for a while and walking fast for a while. There are several ways to keep the frequency of variable-speed walking training: using MP3: first walk a song at a medium speed, then walk at a high speed when another song rings, and so on. Use a pedometer: you can walk at a medium speed for the same kilometer, then walk at a fast speed, and so on. Use the hillside: walk quickly to the top of the mountain first, then slow down and walk down. You can also do the same variable-speed walking training by adjusting the resistance on the treadmill. Third, strengthen abdominal exercises. Using fitness balls can make abdominal exercise more coordinated. According to the research of San Diego State University, this can stimulate more than 40% of rectus abdominis and more than 47% of abdominal muscles. Then you can add some movements to train the muscles inside your abdomen. JonathanRoss, MD, a fitness instructor, said: "The key to strengthening the middle muscles is to make all muscle groups below the head strong." He also gave a good way to train abdominal muscles: bend down and lie flat, and the upper body is supported by elbows and forearms. Fasten your toes, lift your hips and legs, and keep your body in a straight line from head to toe for 30~60 seconds. Then do unilateral exercises, keep one hand and one foot balanced, and lift the hips, legs and arms on the other side towards the ceiling. Fourth, doing proper strength training, brisk walking, jogging and other aerobic exercises are really conducive to burning abdominal fat, but a complete whole-body strength training plan is more conducive to exercising and strengthening waist and abdominal muscles. A 1 year study of skidmore University found that people who do aerobic exercise and high-intensity whole-body strength training can lose more than 2 times of body fat, and the effect of reducing abdominal fat is almost 4 times that of people who only do aerobic exercise. Of course, the strength training group also paid special attention to the intake of high-protein food, while the other group followed the traditional moderate intake of protein. The researchers concluded that those who lost more fat may have accelerated the burning of calories because of weight training and excessive intake of protein. There are other benefits to proper strength training. "When you lose weight, the content of fat and muscle usually decreases," Dr. Olson said. "But strength training will help you maintain or even improve your muscle content, which will avoid slowing down your metabolism. Five, one-legged balance If you have the habit of doing strength training often, you have an advantage over those who don't do training. Research shows that even the most basic lower body exercises, such as squatting or lifting, can exercise your core muscles well and help you flatten your abdomen. If you can cooperate with some balance training, such as standing on one leg, you can help train every small muscle. " When you stand on one leg, your stability will be much worse, and your brain will naturally command the core muscles to help you stand still without falling down. 6. Go to bed early (here, you don't want to sleep with ordinary people at the same time. You have three shifts, but you need to get into the habit of sleeping only 5-6 hours no matter what time, and form your own rules. A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat. "Lack of sleep, rising stress hormones are closely related to weight gain," said Dr. Olson. In a six-year study, researchers in Canada found that among adults who slept only 5-6 hours a night, 35% gained 10 pounds, and nearly 60% of them had a thicker waist and abdomen than those who slept 7-8 hours a day. Drinking more green tea has many benefits. In addition to beauty and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research in Nutrition magazine found that exercisers who drink four cups of green tea a day lose more than eight times of abdominal fat in 12 weeks compared with those who drink ordinary caffeine drinks. The researchers concluded that catechol contained in green tea can effectively accelerate the metabolism of fat. In order to get faster results, you can exercise completely according to the above training plan. If you don't have time to cover everything, at least start doing aerobic exercise first, then add some whole-body strength training, and finally add some abdominal exercises. Do the above, I believe you will lose weight, I wish you success! ! !