If you want to lose 1 kg in a week, you must consume 3500 calories in these seven days, which means you will consume about 500 calories every day. In this way, you must consume 500 calories less than the daily calories. There are countless ways to shape, and among them, the most suitable method for mature women can start with the following tips. 1. Eat oranges instead of orange juice. Throw away the 1 glass of orange juice you drank in the morning, which is equivalent to 140 calories. Eating a whole orange has only 45 calories, which can reduce the intake of 95 calories. Oranges contain a lot of fiber, which can keep you full for a longer time. Exercise: Next, take a short walk near home, and then go to work by bus. If it is a rest day, you can ride a bike for an hour, which can consume almost 436 calories. 2. Eat less fried eggs. Replace three whole eggs (258 calories) with four kinds of protein (64 calories) and a quarter cup of egg substitute (30 calories), so you can consume 65,438+064 calories less. If you want to eat meat (want to eat meat to lose weight? Three-day diet plan), replacing three pieces of ordinary ham meat products (378 calories) with three pieces of lean meat (105 calories) can reduce 273 calories. 3. Choose more suitable bread. You don't have to give up the enemy of bread at all, but you do need an appropriate choice. Ordinary two pieces of bread only contain 195 calories, while sesame egg noodles contain much more calories. Therefore, try not to be attracted by those flavored breads, and only eat ordinary whole wheat bread. If you like bread with some cheese, try replacing ordinary cheese (102 calories) with two pieces of skim cheese (32 calories), which can reduce the energy intake by 70 calories! If you eat bread in five ways, you won't get fat. 4. Replacing milk with coffee can reduce energy intake by 70 calories, and replacing sugar with sugar can reduce energy intake by 16 calories. If you take a walk before lunch, you can also burn 272 calories. Bian Xiao interjected: The research on whether coffee can lose weight is still in progress, but what is certain is that black coffee (an easy way for black coffee OL to lose weight) will definitely make you lose weight, but you also need to pay attention to the time and method of drinking and the coordination of exercise. 5. Some simple and easy-to-operate tips let you consume some energy to run on the treadmill for 30 minutes in the morning, or walk on unpaved roads for 30 minutes, which can consume 500 calories. You will find that your clothes are unconsciously a size smaller!