To lose fat, eat low-calorie, high-fiber, satiety foods three times a day. Fat-reducing meals are also a green diet to develop good eating habits and living habits. It has great benefits for losing weight and maintaining good health.

Fat-reducing meals are mainly carried out in small and frequent meals. That is, breakfast, lunch and dinner plus snacks between meals. This dietary adjustment can basically meet the nutritional needs of the human body for a day, and can also reduce intake and increase satiety. It is also beneficial for weight loss and maintaining good health. ?What to eat for three meals a day to lose fat?

1. Breakfast: a bowl of oatmeal + a steamed egg + an apple.

2. Lunch: 100 ml of warm water before meal + 80 g of brown rice + 100 g of stir-fried chicken breast + 100 g of boiled seasonal vegetables.

3. Eat a snack in the afternoon: At 3 to 4 o'clock in the afternoon, add a low-calorie food to replenish energy and avoid starvation. Foods such as a portion of fruit, a piece of skimmed milk, a handful of nuts, 9 to 10 cherry tomatoes, or a cucumber.

4. Dinner: a bowl of multigrain porridge + 100 grams of steamed fish + 100 grams of stir-fried seasonal vegetables.

The selection of ingredients can be based on local ingredients. Each meal must include staple food, protein, vegetables, fruits and healthy fats. On the basis of ensuring adequate basic nutrition, healthy weight loss can be achieved. effect.

5. Drink 2000 ml of water throughout the day. Drinking water can improve metabolism and promote fat burning. It can not only replenish the body's water needs, but also nourish the skin and maintain its elasticity. Mainly boiled water or light tea. Drinking slowly in small sips is easier for the body to absorb.

6. In addition to diet, exercise should also be supplemented.

Exercise can increase fat burning and improve metabolism. It is recommended to maintain aerobic exercise 4 to 5 times a week, such as jogging, brisk walking, cycling and other exercises. Aerobic exercise can promote fat burning. In addition, anaerobic exercise can be performed as an auxiliary exercise. Anaerobic exercise can build muscle and shape the body. It is recommended to maintain anaerobic exercise 3 to 4 times a week, such as abdominal crunches, push-ups, sit-ups and other exercises.