If you want to lose weight, sum up your experience:
prescribe a diet
Breakfast: an egg or a glass of low-fat milk (it is good for your health to put the milk on your stomach before drinking), a kind of fruit (although it depends on the kind of fruit, some very sweet fruits are also high in calories, so it is recommended to have apples, bananas and so on. ), and you can add one or two slices of whole wheat bread if you want to eat starch.
Chinese food: half a fist-sized potato or sweet potato (steamed), a handful of boiled vegetables, a fist-sized tofu or fish (supplemented by protein and protein to help lose weight).
Dinner: fruit or vegetable salad (although it is a salad, the one mixed with salad dressing will not lose weight. It is best to mix olive oil with lemon juice, which tastes good and helps to lose weight.
The above is the three-meal method, and another is to eat less and eat more. Theoretically, controlling appetite can help as follows.
Breakfast: an egg or a glass of low-fat milk and a fruit.
/kloc-add a meal around 0/0: 30: a handful of nuts (helpful for losing weight, but super easy to gain weight) or a cup of low-fat yogurt.
Lunch: a fist-sized potato or sweet potato (steamed), a handful of boiled vegetables, a fist-sized tofu or fish.
Add a meal around 2: 30 pm: a cup of tea or a cup of yogurt or a fruit.
Dinner: boiled vegetables (spinach is recommended to be high in fiber)
Generally speaking, the heat is controlled at around 1000 calories. You can download slimming software to check calories when eating. It is important to control the intake of carbohydrates, because eating too much carbohydrate-rich things will be directly converted into fat and stored in the body.
What you can't eat during weight loss are: cake, white bread, chocolate with cocoa butter and sweets (high sugar content). Cookies and potato chips are taboo. It's best to bypass the snack area and carbonated drinks when going to the supermarket (in fact, don't drink other zero-fat vita drinks, which are additives. It is better to squeeze your own juice and make your own tea)
Can't eat instant noodles
Don't eat after half past six.
Drink enough water every day, at least eight cups, every hour or so. The first cup of warm water after brushing your teeth after breakfast is very important. Drinking water can improve your metabolism.
Exercise:
The best time is around seven or eight in the morning (at least half an hour after breakfast, it is best not to exercise without breakfast)
You can jog for half an hour to forty minutes, or slow jump rope for half an hour and other aerobic exercises.
Don't sit after lunch, stand for more than half an hour, and you can stand on tiptoe in the process.
You can do some hiit strength training from 3 pm to 4 pm (generally tired, anaerobic exercise, which helps to form thin body)
About 20 minutes.
Or do aerobic exercise for half an hour or walk for an hour, or do weight-loss exercises for about half an hour (it seems quite popular in Duoyan Zheng).
You can go out for a walk for about half an hour after dinner in the evening.
One day's exercise should be enough.
Personally, I think it is impossible not to eat dinner. One is that it is difficult to control appetite, and the physical fitness will decline if the basic calories are not enough. At the beginning, there won't be much difference in the first few days, but later on, I will always persuade myself to give up. Even if you look for ways to lose weight everywhere, there are only two words in the end-persistence, there is no shortcut to lose weight, even if you lose a lot of weight in a period of time, you will keep your body at that weight level for about three weeks. In addition, you can buy an electronic scale to record your weight, and occasionally encounter a platform period (see your physique, if you meet and maintain it, you need to increase your exercise intensity). It's best to have some reasons to encourage yourself to lose weight, which can help you complete your plan better. If you don't treat yourself with food after the exercise, you can reward yourself with a coin and deposit it in the piggy bank.
I hope these are helpful to you. Let's go