Many partners who are worried about gaining weight are very careful in terms of eating, and feel that they can only eat vegetarian to not gain weight. In fact, even in the weight loss period does not have to be so, a lot of food can still eat but need to reasonably regulate the dietary structure, to avoid excessive calorie intake too much. So how to eat three meals a day to lose weight? What do you eat every day is conducive to weight loss and slimming?

1, how to eat to lose weight

Day 1: Breakfast: whole wheat bread 60g, 200ml of pure milk, boiled egg 1

Midday: two rice 100g (black rice, rice), mushrooms, yellow flowers, black fungus, slices of meat, cucumbers, red pepper fried white radish and seaweed pork chop soup

Added: banana, 1 / cucumber 1

Added: 1 / cucumber 1

Added: 1 banana, 1 / cucumber, 1

Additional meals 1 / 1 cucumber

Dinner: Mixed grain congee (30g of dry grains), sweet potato 60g, shredded beef with celery and vegetable pepper, stir-fried mung bean sprouts

Day 2: Breakfast: Vegetarian buns 60g, 200ml of pure milk, 1 hard-boiled egg

Midday meal: adzuki beans with rice 100g, konjac-roasted duck, sautéed cauliflower with red bell peppers, winter amaranth soup with fish head and mushroom

Added meal ：1 kiwi fruit

Dinner: veggie stir-fry with three shreds (lettuce, white radish, carrot), garlic broccoli, minced pork and tofu, red dates on rice 80g

Day 3: Breakfast: whole wheat bread 60g, pure milk 200ml, hard boiled egg 1

Midday meal: two rice 100g (rice, millet), five-spice grass carp, five colorful silver shreds (soy bean sprouts, carrots, lettuce), pork liver soup with chicken leg mushrooms and wood ear vegetables

Extra Meal: 6 strawberries/6 plums

Dinner: 1 bowl of corn congee, 60g of steamed pumpkin, stir-fried shredded bamboo shoots, eggplant with garlic paste, shredded pork with fish

Day 4: Breakfast: 1 egg omelette (without crisps), 200ml of pure milk

Midday Meal: 100g of gin and silver rice (grits, speckled rice), Roasted Chicken with Black Fungus and Bamboo Shoots, Sweet and Sour Cabbage, Green Bean and Pumpkin Soup

Extra Meal: 1 Apple

Dinner: 10 Lean Pork Dumplings with Leek, Garlic Mashed Garlic Vine Vegetables, Stir-Fried Cowpeas with Minced Meat

Day 5: Breakfast: 60g of Bread, 200ml of Pure Milk, 1 Hard-boiled Egg

Chinese Meal: 100g of Buckwheat Rice, Shiitake Mushroom and Vegetable, Sweet and Sour Diversified Scallop, Tofu Blood Wanton Loofah Soup

Added Meal: 1 kiwi fruit.

Dinner: mung bean porridge (mung bean and rice 30g), coleslaw (cucumber, bean curd, lettuce, cauliflower, colorful peppers), roasted winter melon with shrimp, pea skin with green pepper

Day 6-7: These are two days when you can make some adjustments, and you can choose some of your favorite foods to satiate your appetite. Of course, you must also refer to the "Special Reminders" in the back to make your choices, which list foods that you must not eat.

2, practical slimming method

Practical weight loss exercise can easily get rid of fat

A, straight stretch stretching abs

Standing posture, feet open and shoulder width, arms as far as possible towards the ceiling straight extension, duration of about 20 ~ 30 seconds.

Practical weight loss exercises can easily get rid of fat

Two, side waist bending stretch side abdominal

Standing posture, feet open and shoulder width, the right hand crossed the waist, the left arm to the right side of the upper extension, about 15 ~ 30 seconds, and then change side to do.

Three, clamping chest training pectoralis major muscle

Feet open, arms straight and fingers interlocked, to the chest and arm strength to clamp the palms of 3 seconds to relax for 1 second, repeated 12 times.

Four, shoulder ring activities shoulder joint

Standing posture, back straight, shoulders back around to 3/4 circle fixed, presenting the position of the chest, repeated around 10 times.

Fifth, the golden chicken stand alone training hip

The feet are open, the center of gravity on the right foot, the body slightly forward, the left hand crosses the waist, the right hand to the front of the parallel extension of the center of gravity to help balance, the right foot back 45 degrees and straighten the knee, in order not to the ground, without bending the knee under the premise of up and down the swing of the left leg, repeat 12 times and then change the foot to do.

Sixth, chin correction hunchback

Sitting or standing posture can be, back straight, chin but do not bow the head, eyes looking straight ahead.