Weight loss principle: \x0d\ People need to consume at least 1000 calories a day \x0d\ Two meal replacement milkshakes produce 200 calories× 2 = 400 calories \x0d\ Ordinary dinner is about 600 calories \x0d\ If the sum of three meals is 1000 calories \x0d\ In fact, a rich breakfast will refresh you all day. Skipping breakfast will only burn muscles instead of fat, and it will make you feel groggy all day. \x0d\2。 Do not eat after noon: I will not eat after noon 12. It is said that you can lose one catty a day. \x0d\3。 Drink Pu 'er tea: Pu 'er tea has the magical effect of clearing the bowels and relaxing bowels. Soak a cup of strong tea for 20- 30 hours after meals to scrape off the fat in my body. Pu 'er tea is best to drink as plain water, and drink a lot a day. 4. Chew slowly: You can eat a little staple food when you are extremely hungry, but you must chew slowly. It is best to chew for more than 20 times, which can increase satiety and avoid eating more. 5. Eat more meals and less: This method is suitable for MM who has successfully lost weight to keep fit, that is, don't eat three meals a day according to the traditional method, but eat less, seven or eight times a day. Pay attention to choose completely liquid honey without crystallization, and the color should be lighter. Honey water can't be too sweet, and a touch of sweetness is the most suitable. This can replenish water to the body, moisten the stomach, prevent constipation and keep the sound. Then you'd better drink another cup of boiled water and continue to lavage your stomach. \x0d\ The second thing is to drink a large cup of yogurt (about 200ml). Have another slice of whole wheat bread and a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter. Be careful not to buy anything with protein content > 1.0%, which is not real yogurt. Yogurt had better be taken out of the refrigerator one hour in advance to warm it. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water, and it will get warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria. ) \x0d\ 10 am: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange or half an apple, or a handful of dried fruits such as raisins. \x0d\ noon: If you feel hungry, drink a bowl of soup, eat some porridge or two biscuits first. Then drink 1 cup of yogurt. Just drink two cups of yogurt (125ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion. \x0d\ 4 pm: You can have another cup of yogurt if you are hungry. \x0d\ Drink about 800 ml of yogurt a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. All-day energy 1000- 1200 kcal, protein 65-70g, water content over 3000ml, which is very safe and can last for one month. If you eat sugar-free yogurt, you can eat more fruits. \x0d\ A diet with two meals a day is a healthy, effective and easy to stick to. There are a wide range of food choices in diet, so obese people can not only enjoy delicious food, but also achieve the goal of losing weight. Obese people only eat breakfast and Chinese food a day, and don't drink water for dinner. Therefore, we can easily lose 3-5 kilograms a week. In principle, eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, soybean milk and so on. These natural foods can be eaten as much as possible, and the principle is to eat enough. (Note: Try not to eat snacks. You know, the calories of a small cake are considerable. ) \x0d\ Nutritional breakfast recommendation: apple kiwi salad, half sweet potato, red pepper mixed with boiled vegetables, a bowl of pure black rice porridge and a small cup of soybean milk. \x0d\ Delicious lunch recommendation: steamed fish, cold radish kelp, cucumber soup, glutinous rice porridge, two pineapples and an orange. \x0d\ Weight loss principle: \x0d\ 1. Add non-calorie seasoning, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon. \x0d\2。 No matter how long between meals, you can only eat two meals a day. In a few days, obese people will soon lose weight. \x0d\3。 The diet of two meals a day generally needs to last 2 1 day. If you have reached the ideal weight, you can stop dieting in advance. Six reasons recommended by \x0d\: \x0d\ 1, which is very convenient. Although eating out has no right to choose food, you can choose not to eat. \x0d\2, very flexible. In principle, you don't eat after 2 pm, but you can adjust it if you are late for lunch. \x0d\3, so obvious. Face, chin, abdomen and thick waist have the most obvious slimming effect. \x0d\4. Good health. The spirit becomes very tired and the body and mind become light. \x0d\5. Good health. As long as you persist for six months to one year, you can improve your physique to "eat fat physique." \x0d\6。 The effect is good. After using this diet, obese people's energy will be more vigorous, sweating will be reduced after exercise, and hypertension will also be reduced \x0d\ Reminder: \x0d\ 1, and they can only eat two meals a day. \x0d\2。 Fasting in the afternoon \x0d\3。 Food proportion. Carbohydrate: protein: Fat = 4: 3: 3. \x0d\4。 Low calorie fruit. I really can't bear to eat low-calorie fruit at night. \ x0d \ x0d \ Ways to avoid eating when losing weight: \x0d\ 1. Distraction method: You can find a novel to read, preferably a compact mystery novel or a gangster novel. When you are immersed in it, time will pass quickly, so fall asleep at the right time. Never watch TV to distract your attention, which will make you more greedy. Chewing gum method: chew one or two pieces of chewing gum as soon as you want to eat, to make your mouth move. Dreaming method: lie in bed, close your eyes, imagine all kinds of delicious food, imagine their taste, imagine their feeling in your mouth, and increase your satisfaction. \x0d\4。 Supermarket shopping: This method is a comprehensive distraction method and reverie method. The secret is never to carry money in your pocket, so as not to buy food if you can't hold it for a while. \x0d\5。 Cucumber method: This method may be the most effective. Eating cucumbers won't make you fat, but you can also pad your stomach, or imagine cucumbers as crispy foods such as potato chips by comprehensive daydreaming. \x0d\6。 \x0d\7。 Self-encouragement method: shout out loudly: "Come on, you are the most persevering!" " "I don't eat, I can't eat." "Hold on a little longer" and other words of encouragement \x0d\8. Drinking method: if you drink too much water, you can't eat any more. You can also drink sugar-free carbonated drinks, which will increase satiety, but it is not recommended because it contains a lot of calories. To sum up, I think daydreaming is the most useful method, but it needs to be practiced to a certain extent. I think this method is the best. \ x0d \ x0d \ Some ways to lose weight: \x0d\ 1, eggs and cucumbers: you can lose 5-7 kg after eating for one week (eggs are boiled and cucumbers are eaten raw) \x0d\2, apples are the best way to lose weight for three days: eat apples or sweet and sour in summer, not too sweet, just eat for three days. If you drink skim milk the next day, you will lose a catty in two days. Drinking honey for three days can make you lose one kilogram. Drinking red bean porridge for a week can make you lose a catty, which can be used to treat constipation. Reduce gold \x0d\ 1 within one week. Grape diet: only eat grapes for a week, but you can lose ⒏ -⒑Jin \x0d\ 10. 12 diet: 1- 14 only eat fruit and. 1 1, black coffee diet (not very good, very harmful to the stomach): drinking only black coffee a week can reduce ⒎ -⒑Jin \x0d\ 12, and choosing not to eat for one day a week: one month can reduce χ-χ. \x0d\2。 The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk is tasteless and cannot be changed at once, you can switch to low-fat milk first, or drink it with 1/2 or 1/3 whole milk, and then gradually increase the amount of skim milk \x0d\3. Don't eat visible fat: when eating meat or fried food, peel, eat thin and don't eat fat. Remove the cream or whipped cream decoration from the outer layer and interlayer when eating the cake. \x0d\4。 Don't add extra fat: don't spread butter and peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles. \x0d\5。 Pastry snacks should be controlled: generally, snacks are high in fat, sugar and calories, so the consumption must be controlled. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on. \x0d\6。 Choose more plant-based protein foods: substitute edamame, soybean and some bean products for some meat. These plant foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content. \x0d\7。 Eat more vegetables: It is best to eat three dishes of vegetables every day, which not only contains dietary fiber to increase satiety, but also provides nutrients such as vitamins and minerals. \x0d\8。 Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If they are made into fruit juice, a cup of fruit juice is usually made of three kinds of fresh fruits, which will increase calories and filter out some dietary fiber when filtering, so fruit juice is not suitable to replace fruits. \x0d\9。 Eat vegetables first, then meat: Changing the order of eating vegetables first and then eating meat can not only increase the amount of vegetables, but also reduce the amount of meat. \x0d\ 10。 Remove oil slick when drinking soup: oil slick is most likely to appear in ribs soup and chicken soup. It is best to remove the oil slick before eating to reduce fat intake. \x0d\ 1 1。 Don't finish the soup when eating noodle soup: minced meat and sesame oil are usually added to the noodle soup to improve the taste, so it's best to fish out the oil slick first or don't drink all the soup to avoid excessive oil intake. \x0d\ 12。 Reduce the consumption of oil bag: When eating cooked food or instant noodles on the market, the oil bag attached can be eaten as appropriate, and it is not necessary to use it all. \x0d\ Addition of five nutrients \x0d\ 1, dietary fiber. Eating more foods containing fiber can reduce the absorption of toxic substances and remove the garbage in the human body. Fruits, vegetables and soybeans are rich in dietary fiber. \x0d\2。 Lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce element, which can promote digestion, soothe the nerves and moisturize the skin. You can really see the edible value of lettuce from the fresh vegetable juice. \x0d\3。 Berries. Berries contain a lot of vitamin C. Eating berries can keep your skin tense. There is no doubt about it. \x0d\4。 Nuts. This is a kind of snack food which is popular all over the world and suitable for all ages. We can count its varieties: macadamia nuts, Brazil nuts, pecans and so on. Nuts contain a lot of protein, but they should not be eaten in excess. You can consider eating nuts and vegetable salad together, killing two birds with one stone (the human body gets two nutrients at the same time). Why not? \x0d\5。 Protein intake of three meals a day. As a staple food, fish appears on your table at least twice a week, and the more the better. Don't consider any fried food. \x0d\ Five food taboos \x0d\ 1, pasta. \x0d\2。 Bread. Eat two slices of thin bread at most every day. \x0d\3。 Expanded food. This kind of food is usually beautifully packaged. Know the ingredients of food when you buy it. Once you find that the sugar content exceeds 5 grams, don't hesitate to abandon it. \x0d\4。 Soda. \x0d\5。 Pack cookies, cakes, pies and desserts. Although it is a bit unsatisfactory, it is still recommended to focus on "small taste" within one week. Never treat them as staple food. It is more fun to treat tea as an occasional snack. If you subtract a lot of foods containing sugar and hydrogenated oil from your diet. You will see that maybe your figure has become thinner unconsciously. \x0d\\x0d\ Use milk to clear intestines and lose weight for two days on weekends \x0d\ Suitable for people who are slightly overweight and have a healthy stomach. \x0d\ Implementation plan: only lose weight for two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable. \x0d\ Day 1: Apple 1 kg. On this day, you can only eat apples and nothing all day. Wash the apple when eating, then take a sip slowly and stutter. \x0d\ The next day: 1000 ml yogurt or skim milk, divided into six or seven equal parts, one for each beverage. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the amount. ) \x0d\ If you reach the ideal weight, you can do it again in this way. No water in the middle. Apples and milk can't be eaten together, so they must be eaten separately, which is effective. We can't drink water because if we take in water in the process of losing weight, then our bodies will definitely take in the water we take in first, not the water in our bodies. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat. \x0d\ Important note: Milk Day is very important, and you can't drink water. Cycle a few times more, and you will definitely lose weight. And actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. \x0d\x0d\ 5 kinds of food make you fat \ x0d \ First place: chocolate biscuits (6 tablets a day, 302 calories, one year 14 kg) \ x0d \ tea time, if you feel hungry, just have a chocolate biscuit. Although the diet books all say that celery and carrot sticks should be used instead of snacks, these fruits and vegetables are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in chocolate biscuits? The answer is: lots of sugar and lots of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kg of meat will move with you. Behind the delicious food is a trap of high calorie waiting for you. Foods with high oil and sugar will make people aging rapidly. \x0d\ Suggestion: To obtain antioxidant effect, it is better to drink more low-calorie green tea than to get polyphenols from chocolate. \x0d\ Second place: chocolate bar (eat one bar every day, the calorie is about 280 calories, and gain weight13kg a year) \x0d\ If you don't have time to eat dinner, do you want to give your snacks to satisfy your hunger? If you really fill your hunger with chocolate bars, don't make up for another dinner afterwards. Because a chocolate bar has half the calories of a dinner. If you can't live without the delicious chocolate, caramel and peanuts, then I suggest you keep an eye on the numbers in weighing scale. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging. \x0d\ Suggestion: If you can't give up the habit of eating a piece of chocolate every day, you'd better find time to jog for half an hour every day to balance the calories of that small piece of chocolate. \x0d\ Third place: canned fruit juice (500ml per day, 255 calories per year12kg) \x0d\ knows that vegetables and fruits are rich in vitamins and minerals, but is too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced by light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added. So, if you think drinking fruit juice is more nutritious, come to a can every day. The high sugar in fruit juice will make you gain weight 12kg after one year. \x0d\ Suggestion: Eating more fresh fruits and vegetables is definitely the only way to keep slim, and so is health. \x0d\ fourth place: ordinary cola (drink 375ml per day, calories 168cal, gain 8 kg a year) \ x0d \ cola is the most popular drink, and you should of course drink it with hamburger fries; And when we get together to share delicious pizza, we also use coke to match the taste of pizza. However, even without food, many people have developed the habit of drinking a cup of coke every day. This is because caffeine and special formula in cola are addictive. Although there are already low-calorie cokes on the market, there are still many people who can't adapt to the special taste of sugar substitutes. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. Even more frightening is that the cola you drink will not only make you feel full, but also make you eat more food because of its strong taste. Not only cola, but also other soft drinks, root beer and so on. \x0d\ Suggestion: If you really can't quit Coke, you'd better choose low-calorie Coke instead of sugar. \x0d\ fifth place: beer (drink 375ml every day, calories 147cal, gain 7 kg a year) \x0d\ When friends have dinner or sing together, beer is an inevitable entertainment role. However, if you only drink one can of beer every day, you will gain 7 kilograms after one year. This is why beer is called liquid bread, and people who drink beer often have a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day, and don't drink beer before going to bed, because beer has diuretic effect. Drinking beer before going to bed will lead to a lot of water in the body and frequent urination at night. \x0d\ Suggestion: Use beer in the dish. Most of the alcohol in the heated beer has evaporated, which can not only increase the flavor of dishes, but also avoid the high calorie burden caused by alcohol. \x0d\x0d\ foods that can eat fat \x0d\ fruits \ x0d \ grape juice and wine contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia. \x0d\ Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. Apples can reduce the low-density cholesterol in human blood and increase the high-density cholesterol level beneficial to cardiovascular system. Eating an apple on an empty stomach in the morning can cure constipation, while bb can lose weight in the morning, so you can eat an apple before breakfast! \x0d\ Vegetables \x0d\ Garlic contains sulfur, and the sulfhydryl compounds formed can reduce cholesterol in blood, prevent thrombosis, increase high-density cholesterol and help to lose weight. \x0d\ Chinese chives not only contain calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, but also contain carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect and help to eliminate excess fat in the intestine. \x0d\ Onion contains prostaglandin A, which can dilate blood vessels and lower blood pressure; It also contains organic sulfur compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. \x0d\ Wax gourd contains protein and a variety of B vitamins, which can remove excess fat and water in the body and play a role in losing weight. \x0d\ Carrots are rich in calcium pectate, which can be combined with bile acid and excreted from feces. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood. \x0d\ cereals \x0d\ oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis. \x0d\ Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which can lower cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn. \x0d\ Aquatic products \x0d\ Oysters are rich in trace elements zinc and taurine, which can promote the decomposition of cholesterol and help reduce the level of blood lipids. \x0d\ Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile. \x0d\ dairy products \x0d\ milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol. \x0d\ Yogurt not only contains nutrients in milk, but also contains lactic acid bacteria that can help digestion, so the effect of reducing fat and weight is better. \x0d\ Edible mushroom \x0d\ Lentinus edodes can obviously reduce the level of cholesterol and triglyceride, and can increase the high-density cholesterol in the body. \x0d\ Auricularia auricula is rich in iron, vitamins and phospholipids, which can promote digestion and reduce blood lipid. \x0d\ tea \x0d\ can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Tuocha produced in Yunnan, drinking 3 cups a day, can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber and cannot be digested. Staying in your stomach for a long time will make you feel full. More importantly, it can burn fat, and the key to this effect lies in vitamin B 1. Vitamin B 1 rich in tea is a necessary substance for fat to be fully burned and converted into heat energy. \x0d\ fish \x0d\ is a kind of food with high protein and low fat, which contains a variety of unsaturated fatty acids necessary for human body. It has the effects of inhibiting platelet aggregation, lowering cholesterol, strengthening brain and improving intelligence. Eating fish is good for health, nourishing and beautifying. This is just a traditional saying. Nutritionists tell us that many fish we often eat are extremely high in fat and can be called "weight loss killers". \x0d\ Chrysanthemum \x0d\ has the functions of stabilizing blood lipid and lowering blood pressure. The effect of green tea on lowering blood pressure steadily. Adding a little chrysanthemum to green tea has a good health care effect on cardiovascular system. Chrysanthemum not only has ornamental value, but also has excellent dual-purpose of medicine and food, and has good health care value. \x0d\ In addition, other fresh green vegetables, fruits and seaweeds rich in cellulose, pectin and vitamin C, such as celery, Chinese cabbage, green pepper, hawthorn, fresh dates, citrus, laver and spirulina, have good lipid-lowering effects. \x0d\\x0d\ Use walking to lose weight! \x0d\ 1 Pay attention to your walking posture: \x0d\ Try to walk if you can. Walking posture is very important. Chest out, abdomen in, hips in. Never stoop. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking. \x0d\2 Increase the walking stride: \x0d\ As a slimming exercise, you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs. Heel first landing: \x0d\ Focus on the front foot, and push the heel and front foot hard every step. The districts and counties of the legs will become compact and symmetrical. Throw a bag to practice your arm \x0d\ Women usually go out with backpacks, which can swing back and forth without interfering with others. This kind of throwing bag can exercise arm muscles. You are not idle while waiting for the bus signal. You can use this time to do abdominal exercises. It feels like the navel is close to the back, and it will recover in six seconds. This is a duplicate \x0d\6. When sitting on a bus with a seat, you can exercise easily, with your legs at 90 degrees, your heels fixed and your toes swinging up and down repeatedly. This action can exercise your calf muscles, make the calf lines more symmetrical, \x0d\ exercise your abdominal muscles while sitting. Try to keep this posture \x0d\7 It doesn't matter if you stand on the bus without a seat \x0d\ because you can do a lot of small sports standing. You can hold the rings on the bus by hand, sometimes hold them tightly, sometimes relax them, and do them repeatedly, which can make your wrist thinner. Or hold the railing with both hands and press the abdomen inward while counting the beats. This method can effectively tighten the abdominal muscles and is a method of gradually contracting the lower abdomen. \x0d\x0d\ Ways to reduce abdominal and thigh fat: \ x0d \ First, take off your socks, tie your thumb together with a rubber band to tie your hair, and lie flat on the bed after you tie it. At this time, you can listen to music and have a rest. But at this time, as long as the upper body has a rest, the legs and abdomen will lose weight! \x0d\ Important: First of all, you should pay attention to keep your heels together and your knees as close as possible while your thumb is tied. Secondly, your lower abdomen and thighs should be stretched as much as possible, and you should feel tight. You can tie them for 5 minutes every day. What is the reason for binding feet and thumbs to lose weight and shape? \x0d\ Principle: When the human body sleeps, if the posture is not good, it will cause bone distortion, so it is easy to gain weight. Use this trick to correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs that do not exercise at ordinary times can be exercised, and the effect of partial weight loss will be revealed. Stick to it for 5 minutes every day, and you will see the effect after half a month.