1, drink plenty of water, drink a glass of water before meals, fill a full meal with water, you can eat less, and drink a glass of water between meals. If you are hungry, you may be really thirsty. Adequate water can ensure the normal metabolism of the body and help to reduce fat.
2, chew slowly, don't count how many times you want to chew, savor the food and let them stay in your mouth for a while.
3, Baote exercise, people who never exercise, do not recommend crazy exercise when they first start to lose weight. It will be effective to exercise more than three times a week (running, swimming and dancing are all ok ~).
Eat three more meals by high-efficiency fat-reducing diet;
Breakfast, time: between 8 and 9 o'clock.
Protein: Milk, nuts, shrimp, beef, chicken breast, eggs and tofu.
High-quality carbohydrates: sweet potato, purple potato, yam, potato, pumpkin, taro paste, oats, toast, vegetable porridge.
Dietary fiber: oranges, apples, grapefruit, peaches, tomatoes, strawberries, blueberries, macaques, broccoli and green vegetables.
Heat range: 300-380.
Lunch: 12 ~ 13.
Protein: Tofu, shrimp, beef, chicken, peeled duck, eggs, Basha fish, tenderloin.
High-quality carbohydrates: sweet potato, purple potato, yam, corn, pumpkin, taro paste, oats, potatoes, miscellaneous grains rice.
Vegetable fiber: colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, Dutch beans, broccoli and bean sprouts.
Heat range: 420-460.
Meal time: 3: 30 pm/before exercise.
Nuts: walnuts, cashews, almonds, kidney beans, broad beans, eggs and black sesame seeds.
Fruits: apples, peaches, oranges, strawberries, blueberries, bananas, kiwis and avocados.
Low-fat snacks: crab sticks, seaweed rolls, low-fat jelly, soybean milk biscuits, low-sugar oats, sugar-free soybean milk and konjac vermicelli.
Choose 3 meals 1, and pay attention to control the amount.
Dinner time: 18 ~ 19.
Protein: Tofu, shrimp, beef, chicken, peeled duck, eggs, Basha fish, tenderloin.
High-quality carbohydrates: garden vegetable soup, laver egg drop soup, cold buckwheat noodles, corn, purple potato konjac, taro paste, oats, potatoes, miscellaneous grains rice.
Vegetable fiber: colored pepper, kelp, konjac, cauliflower, spinach, cabbage, asparagus, Dutch beans, broccoli and bean sprouts.
Heat range: 300-350.