First, what is the core of weight loss? The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet, and the essence of a balanced diet is the balanced collocation of three meals a day. The choice and collocation of food during weight loss is particularly important, which is very helpful to lose weight and keep healthy.
Second, besides coarse grains, other foods should be balanced. Although coarse grains are good, they are a single food after all, and you can't lose weight by a single food during weight loss. Even if you can lose weight, it will make your nutrition unbalanced and lack other nutrition. At the same time, it is not good for health. Weight loss must be carried out on the basis of balanced diet and nutrition in order to achieve the effect of healthy weight loss.
1, breakfast: a bowl of porridge+a boiled egg+an apple.
2. Lunch: a cup of warm water before meals 100ml+80g quinoa rice +50g stir-fried chicken breast+10g boiled lettuce.
3. Meals in the afternoon: Add a low-calorie food at 3~4 pm to replenish energy and avoid starvation. It is suggested to give priority to foods with low calorie, high fiber and strong satiety, such as a fruit or a cucumber or a cup of skim milk or 8-9 cherry tomatoes.
4. Dinner: a bowl of oatmeal+steamed fish 100g+ stir-fry 100g.
5, drink 2000 ml of water all day, drinking water can improve metabolism and promote fat burning, because burning fat requires the participation of water. At the same time, it supplements the water needed by the human body, nourishes the skin and keeps the skin elastic. It is recommended to take warm boiled water or light tea as the mainstay, and slow drinking with small mouth is more beneficial to the body's absorption.
6. Sports assistance.
Exercise can improve metabolism, promote fat burning, and improve resistance and immunity. It is suggested to assist aerobic exercise and anaerobic exercise. Such as jogging, cycling, brisk walking, hula hoop, squatting, squatting, belly rolling, walking, push-ups and other sports.
7. Get enough sleep every day.
With adequate sleep, the body can secrete leptin, which plays an auxiliary role in improving metabolism and promoting fat burning. Keeping enough sleep every day during weight loss can not only promote fat burning, but also play an auxiliary role in maintaining health. It is recommended to keep 7~8 hours of adequate sleep every day, because adequate sleep can deeply detoxify and repair the body, and can maintain energy and qi and blood the next day.