Part 1: Adjust diet
1, eat more vegetables, healthy fat and lean protein. Make sure that the diet contains 1 serving of protein, 1 serving of low-fat and 1 serving of low-carbohydrate vegetables. The daily intake of carbohydrates should be within the recommended range (20 to 50 grams). That doesn't mean you can't eat here or there. You can still enjoy many nutritious and healthy foods. Healthy protein sources include protein, bean products and chicken. Fish such as salmon and trout, shellfish such as shrimp and lobster are also good sources of protein. Eat skim Greek yogurt (whey-free yogurt), which is also a good way to get protein and dairy products from the diet.
Low-carbohydrate vegetables include broccoli, cauliflower, spinach, cabbage, Brussels sprouts, cabbage, Swiss beet, lettuce, cucumber and celery. Choose steamed or roasted vegetables instead of fried vegetables, so that you can get all the nutrients and antioxidants in low-carbohydrate vegetables within this week.
Healthy fat sources include avocados, nuts, olive oil, coconut oil and avocado oil. Compared with animal fat or very saturated fat, these oils are a healthier cooking choice.
Expert tips
"Losing 0.5- 1 kg per week is a healthy and practical goal."
Claudia Carberry, R&D, Mississippi
Claudia Carberry is a master of nutrition at the University of Tennessee, Knoxville. She is a registered dietitian, specializing in kidney transplantation, and provides weight-loss counseling for patients at the University of Arkansas Medical College. She is a member of the Arkansas Nutrition and Dietetic Association. Claudia received her master's degree in nutrition from the University of Tennessee at Knoxville on 20 10.
Claudia Carberry, R&D, Mississippi
Master of Nutrition, University of Tennessee, Knoxville
2. Stop eating carbohydrates, sugar and animal fat. Foods high in carbohydrates and sugar can cause the body to secrete insulin. Insulin is the main hormone that determines whether the body stores fat. When the insulin level drops, the body will start to consume fat, help the kidneys to expel excess sodium and water, and then reduce the weight of water in the body. Don't eat foods high in starch and carbohydrates, such as potato chips, French fries and white bread. You shouldn't eat high-sugar foods, such as soda, candy, cakes and other junk food.
Animal fat in red meat and strong meat (such as mutton) is difficult to digest, which will make people fat and lead to slow metabolism. No steak or mutton burgers this week.
3. Eat natural sugar instead of artificial sugar. When you want to eat snacks, you might as well use low-sugar fruits such as raspberries, blackberries, blueberries or strawberries instead of candy. When making coffee in the morning, you can use natural sugar, such as stevia or a spoonful of honey. The diet should be mainly composed of healthy protein, fat and vegetables, but also healthy sugar, such as fruit.
4. Make a 7-day diet plan. The diet plan should cover three big meals (breakfast, lunch and dinner) and two small meals (between breakfast and lunch, and between lunch and dinner), and arrange meals at the same time every day. Ensure that you eat at a fixed time for 7 days without missing a meal. Eating about 1400 calories every day and doing exercise can help you lose weight healthily. A diet plan is crucial to the success of losing weight. Only in this way can you know what you have eaten in a day and a week and help you to do it according to the established plan.
Make a shopping list according to the diet plan and go out to buy food for a week on Sunday. Store all the materials needed for cooking this week in the refrigerator, and make every meal conveniently and quickly.
5. Eat a small amount of high-protein breakfast. Start your day with a breakfast rich in protein, replenish yourself with energy and keep your blood sugar level to cope with the whole day. Ensure that breakfast has 400 calories and eat breakfast at the same time every morning. To ensure the diversification of breakfast, there are two or three options to rotate. With a cup of unsweetened tea or lemonade. Start the day with berry parfait and English muffins. Pour 1 20ml low-fat yogurt into a bowl, add1tbsp low-fat granola and about100g strawberry (sliced). Add another layer of yogurt and granola, and finally pour in 100g raspberry. Baked whole wheat English muffin, cut in half (eat only half), coated with 2 teaspoons of peanut butter and served with delicious berry parfait.
Prepare ready-to-eat oats and add dried fruits and nuts, which is a healthy breakfast rich in fiber. Mix 320 ml skim milk into two packs of instant oats (buy sugar-free oats). Cook in a microwave oven or stove according to the instructions on the package. When cooked, add 2 tablespoons dried cranberries and 1 tablespoon chopped walnuts.
Baking two whole wheat waffles is a healthy breakfast and can fill your stomach. Add 1 tbsp pure maple syrup and 1 root banana. Use 1 cup skim milk.
Don't eat high-carbohydrate breakfast, or your blood sugar will fluctuate all day, making you want to eat all the time.
6. Eat a balanced lunch. Arrange to have lunch at the same time every day and plan what to eat in advance. Make sure that the calorie of lunch is below 500 calories, and there are several options for rotation, which can diversify this week's lunch. Eat more high-protein foods, such as beans, tortillas, cold dish soup and so on. Put 60 grams of whole wheat tortillas in a microwave oven or stove, pour in about 85 grams of cooked black beans, shredded lettuce, diced tomatoes, 2 tablespoons of low-fat cheddar cheese and half avocado (cut into thin slices), and then roll it up. Serve with cold dish soup or hot sauce made of onion. Finally, eat a 30-gram piece of dark chocolate for dessert.
Cook tilapia and spicy rice and add fish to your diet. Pour 1 teaspoon olive oil into the pot and heat it over medium heat. Season 85 grams of tilapia fillets with a little salt and pepper, then put them in a pot and cook for 2 to 3 minutes on each side. After cooking, poke it with a fork, which should be easy to peel off. Prepare 125g spiced rice (you can buy it ready-to-eat or cook it yourself) and 75g steamed peas. Finally, eat a baked apple (with a little cinnamon and 1 teaspoon honey on it) with about 50 grams of low-fat vanilla ice cream.
Prepare a delicious hummus vegetable sandwich, rich in protein. Spread about 60 grams of hummus on two slices of whole wheat bread. Add salad lettuce, cucumber slices and red pepper. Mix this healthy sandwich with 250 ml vegetable soup, about 170 g low-fat yogurt and about 50 g grapes.
A high-carbohydrate lunch will only make people want to eat more carbohydrates and feel exhausted in the afternoon.
7. Eat a healthy dinner that can fill your stomach every night. Eating a meal can not only fill the stomach, but also not overload the metabolism and produce fat that the body can't consume. Keep the calories in dinner below 500 calories, and ensure the balance of protein, vegetables and healthy fat. You can also rotate the choice of lunch and dinner every day to ensure a diversified diet. You can roast pork chops and asparagus to make a high-protein dinner. Pour 1 teaspoon olive oil into the pot and heat it over medium heat. Season 85g pork chops with salt and pepper, put them in a pot and cook for 3 to 5 minutes on each side. Serve with100g mashed potatoes,180g steamed or roasted asparagus and 65g sweet pepper (cut into strips). Finally, add 65 grams of fresh raspberries.
Prepare red lentil soup, which is also a dinner rich in protein. Decorate each bowl of homemade soup with 1 tbsp skim yogurt and fresh coriander. Serve with 1 slice of whole wheat bread or a few biscuits.
Making an omelet with vegetable stuffing is a simple and sumptuous dinner. Make a pie-like thing with eggs and vegetables (mushrooms, spinach, etc.). ) and light cheese (such as feta). Rich in protein and vegetables, leftovers can be used as breakfast.
8. Drink water instead of sugary drinks. Water helps to keep the immune system healthy, keep the skin in good condition and keep the body hydrated during daily exercise. Add a few slices of lemon or lime to sweeten the water, instead of sugary drinks like soda.
You can also use unsweetened green tea instead of sugary drinks. Green tea contains a lot of antioxidants, which can help the body fight free radicals. Free radicals will aggravate the signs of human aging.
9. Record the food you eat. Write down everything you eat, the more detailed the better. The idea of writing down guilt and then dealing with it will make you less likely to eat casually. You can also record your calories and see how successful your diet plan is. In addition, record how you feel after eating food. Are you depressed, happy, angry or optimistic? Paying attention to your emotions and the food itself can help you find emotional eating patterns (if any).
Part II: Exercise every day.
1, stick to the 7-day exercise plan. Most exercise plans suggest that you exercise five days a week and take two days off. Depending on your current health level, you may be able to do light exercise every day, or do more strenuous exercise every other day. Don't exercise excessively, it is important to stick to it and follow the reality and the exercise plan you need. Make a sports schedule and do sports at the same time every day. You can exercise for several hours before going to work every morning, at lunch the next day or before going to bed every night. Look at your schedule this week, insert exercise time, and make exercise a part of your daily life, so that you will definitely not miss or forget it.
2. Do a relaxing aerobic exercise to warm up. Before each exercise, do simple aerobic exercise to avoid pulling unheated muscles or increasing their pressure. Jogging in place for 5 to 10 minutes, skipping rope in place for 5 minutes, or running for 10 minutes to activate muscles and make yourself sweat.
3. Do aerobic exercise to warm up. After the exercise, you should stretch your muscles. After doing 5 to 10 minutes of aerobic exercise to warm up, you must stretch your muscles to avoid injury during high-intensity exercise. After the exercise, you should also stretch your muscles for 5 ~ 10 minutes. This can prevent you from pulling a muscle or hurting your body. Do basic leg and arm stretching exercises to help warm up large muscles and prepare for the next exercise. Practice lunge, quadriceps stretching, calf stretching and butterfly sitting stretching.
4. Conduct high-intensity interval training. In this exercise plan, you will alternate between strenuous exercise and short recovery or rest. Can help you burn fat quickly. High-intensity exercise forces the body to use sugar and consume fat faster than low-intensity exercise. In the recovery period, you will also use up all the fat stored in your body, thus reducing body fat. You can do high-intensity interval training with fitness equipment or exercise mats and several dumbbells or barbells. Some popular high-intensity interval training programs include: beach physical exercise program: this 12-week high-intensity interval training only needs 2 1 minute, which can be done twice a week, specifically to help keep fit and lose weight. The program targets specific body parts, such as arms and abdomen, and combines aerobic exercise with stretching exercise. After a week, you will start to find yourself looking slimmer and stronger.
25-minute variable speed running: "Fa Tolek" means "arbitrary variable speed" in Swedish. This high-intensity interval training combines continuous training with speed intervals, and you control the intensity of exercise and the speed of each interval. This training mode is more casual and you will be more involved. It focuses on aerobic exercise, and you should walk, jog or sprint within the specified time.
Countdown jump rope training: This exercise plan only needs a stopwatch and rope for jumping rope. Jump rope for 2 minutes first and rest for 2 minutes. Jump rope 1.5 minutes, rest 1.5 minutes. Then jump rope 1 min, rest 1 min. Finally, jump rope for 30 seconds, rest for 3 minutes, and then repeat the above process 1 2 times.
5. Join a sports team or leisure league. Doing exercise can effectively burn fat and have fun from it. Adding some sense of competition will often make you forget that you are exercising and you can sweat. Sports suitable for losing weight are: football: enhancing heart and lung function and helping you burn fat.
Swimming: Swimming in the swimming pool 1 hour can consume 400 to 600 calories, strengthen joints and muscles and improve blood circulation.
Basketball: Playing a complete basketball game can help you burn 400 to 700 calories.
6. Take a fitness class. Join a fitness class that combines aerobic exercise, strength training and interval training this week to diversify your exercise. Aerobic dance classes like Zumba can help you lose weight. Zumba class 1 hour helps you burn 500 to 1000 calories.
Cycling can also effectively lose weight and exercise muscles. Take indoor cycling lessons, increase fat burning exercise, and make thighs, hips and abdomen slim down.
Part III: Adjusting Lifestyle
1. Don't eat out this week. It's hard to eat healthily when eating out. The food sold in many restaurants contains a lot of carbohydrates, fats and sodium salts. Don't eat out this week, stick to the diet plan, and only eat food that can fill your stomach and lose weight. Bring your own lunch to the company. You don't have to go out to eat at noon. Cook in advance, so that you don't want to eat out.
2. Find a friend or partner to lose weight together. Implementing a weight loss plan with friends or partners can help you stay motivated and stick to it together. You can also blame each other and try to lose weight together this week.
3. After this week, we should also keep a healthy diet and living habits. After a week of healthy eating, exercise and lifestyle changes, you might as well consider keeping these habits. Try to stick to the diet and exercise plan of 1 month.