If you like fruit,

To lose weight, you can eat apples to lose weight. After eating apples, you will feel full and won't feel hungry. It doesn't matter if you eat when you are hungry, and you won't gain weight.

Yogurt is also a good product to lose weight, but when choosing yogurt, you should see clearly that the fat indicated above is ≥ 1.0%.

If the fat is high, yogurt won't have such a good effect (I usually eat Tianyou's Bifidobacterium yogurt and glass bottles, which also have a laxative effect).

Then there is whole wheat bread, and eating more coarse grains can also lose weight.

If you eat something too greasy, you can drink Pu 'er tea, which also helps to decompose oil.

You can chew sugar-free gum if you are greedy.

Go to bed early at night,

1. can prevent eating out of control at night.

2. Sleeping at night can detoxify your body. Never stay up late, it's bad for your skin.

Then the arrangement of three meals a day.

You can eat whatever you want in the morning and you won't gain weight, but you can avoid eating too much at lunch (remember not to eat fried or pasta) and eat something nutritious.

Remember to stand for half an hour after lunch when you are full.

It is best not to eat rice for dinner, but to drink vegetable soup, fruit and yogurt.

Never eat after 8 o'clock.

If you have constipation, you can drink a cup of honey water in the morning and drink more yogurt to prevent constipation.

Defecation at least once a day is to discharge the waste in the body, which is also very important for the quality of the skin.

If you go on a diet to lose weight, the speed will be very fast, but the rebound speed will be very fast, because most of the loss is water. If you return to a normal diet, your weight will naturally pick up.

Exercise to lose weight will be very tiring, but moderate exercise to lose weight is beneficial. Excessive exercise will make you afraid to exercise or escape from your heart, so don't overdo it.

Dieting+exercise is the best

You can also do standard sit-ups: lie flat, don't press your feet with anything, then put your hands behind your head and lift your upper body with abdominal strength, but pay attention to stop at an angle of about 30-45 degrees when you get up, preferably keep still for 5 seconds, then lie down and pay attention to breathing evenly during the process. In this way, as long as you do 30 exercises every day, you can help exercise your abdominal muscles. If you just follow the previous ordinary sit-ups, the effect will not be too great.

Secondly, if you want to lose weight, try jogging or brisk walking, and the effect is good. You can jump rope or carpet, as long as it is aerobic exercise, but note that the best time for each exercise is about 40 minutes or longer, because only then does the body start to consume fat.

Remember not to eat meat on the same day, and don't eat meat on the same day. Have a big breakfast. Don't eat fried pasta for lunch. Fruit yogurt for dinner.

First, reduce calorie intake.

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person spends less.

Second, eat less 1 meat and lose weight for 2 months 10 kg;

Experts point out that every 1 g of fat equals 9 kilocalories.

Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Third, reduce food intake:

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Five, walk for 45 minutes, half a year thin 10 kg:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Six, fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Seven, strength training:

Strength training can strengthen muscles. The more muscles,

The faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking:

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Nine, reduce fat intake and weight lifting:

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

Ten, the best choice:

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.

Experts pointed out that it is ideal for women to lose 1-0.5 kg per week, and it is more appropriate for men to lose 1-2 kg per week.

I hope my answer can help you. I am jogging every day now, and I think it is very effective. Wish you success!

Fat-consuming diet

No. 1

1. Breakfast: a boiled egg, a glass of milk, half an apple or some potatoes+ham+salad dressing.

2. A bowl of rice and vegetables for Chinese food

Dinner is eaten at seven o'clock, which is similar to Chinese food, but it can only be eaten until seven or eight minutes full. After nine o'clock, you can't eat anything except fruit.

4. You can drink a glass of juice before going to bed (you can squeeze lemon juice+water+two sour plums) (it tastes good, remember not to add sugar)

5. Cooperate with moderate exercise

Second place (yogurt diet)

1 ... two glasses of water after getting up.

2. Breakfast ... 200 ml vegetable juice

3. Chinese food ... 500g yogurt

4. main meal ... 200 ml of vegetable juice

5. Before going to bed ... 1-2 glasses of water

There are three other ways:

(1) Ordinary lunch

Breakfast vegetable juice 200cc；; Lunch is normal and appropriate; 500g yogurt for dinner.

(2) Dinner is a normal meal.

Breakfast vegetable juice 200cc；; 500 grams of lunch yogurt; Moderate dinner

(3) yogurt for breakfast and dinner

200 grams of breakfast yogurt, 200cc vegetable juice; Lunch is normal and appropriate; Dinner 300 grams of yogurt, vegetarian dishes (no oil)

☆ Normal diet can be restored in 3-7 days.

Third place (Apple Meal)

1. Breakfast: a bottle of milk (or coffee without sugar)+a boiled egg (or tea egg).

2. Apples: From noon 12:00, eat an apple every two hours until eight o'clock in the evening, and don't eat it after eating.

☆ One day is enough for an apple meal.

fourth

1. Morning: one slice of whole wheat toast, one boiled egg, one cup of skim milk and one cup of tea (Diet Coke is also acceptable).

2. China people: a cup of skim milk, boiled tuna (the same amount of chicken breast is also acceptable), boiled vegetables, a fruit (guava or apples and tomatoes) and a cup of tea (Diet Coke is also acceptable).

3. Evening: Prepare your own dinner menu, but starch and meat are forbidden.

Usually you can lose six kilograms in five days, but you should drink at least 2500-3000cc☆ of water every day.

Fifth place (honey diet)

1. Day 1: Drink only honey (you can make tea).

2. Day 2 or Day 3: Eat normally (but don't eat or drink).

3. Day 4: Drink only honey

4. Day 56: Normal diet

☆ Usually you can lose 3-4 kilograms a week. If you really can't stand an empty stomach, you can choose a meal every day and only drink honey.

Sixth place (Chinese medicine drink cream to lose weight)

1. Two pieces of cassia seed, three pieces of fried hawthorn, two pieces of dried tangerine peel and two pieces of licorice.

2. After six bowls of water are boiled, turn to low heat for three minutes and immediately pour it out to avoid the medicine juice being absorbed by the dregs.

3. Send a post every day. If you have diarrhea, you can take it every other day.

☆ When taking this medicine, you need to eat less sweets, fried food and starch/fast for four hours before going to bed/wait until you reach the ideal weight, as long as you decoct Cassia seed and barley tea together, you can keep from getting fat.

This is all my personal experience, definitely not plagiarism.

answerer