It is best to have milk for breakfast

Breakfast:

1 cup of high-calcium skim milk, 1 65g steamed bread, 1 banana or 1 apple. This meal can supplement vitamin C, moisten the intestines and relieve constipation, and prevent excessive nutrition from being absorbed through the intestines. Lunch:

One bowl or two bowls of rice, a small amount of meat, mainly vegetables, you can eat different vegetables and meat every day. Pay attention to chew slowly when eating, and eat until you are 7 minutes full. Add another apple. Dinner:

a bowl of rice, 35g of broken corn and 45g of millet, mixed with water and cooked into rice. Recipe: 1 grams of anchovies, 6 grams of shredded ginger, garlic and fresh fish slices. Stir-fry garlic and shredded ginger in raw oil, then pour in anchovies and stir-fry and serve. In addition, 35g of potatoes (peeled and cut into pieces), 2 tomatoes (washed and cut into half) and 45g of carrots (washed, peeled and cut into pieces) are used, and appropriate amount of salt and edible vegetable oil are added to make soup. Key points:

It is best to eat three meals a day on time and on time, and each meal is 7 minutes full. If you want to exercise after a full meal, you should rest for at least half an hour. Avoid high cholesterol foods such as fat meat and animal offal. Distribution of exercise time:

1. For aerobic exercise for more than half an hour, you can choose moderate intensity aerobic exercise such as jogging on the treadmill, spinning, elliptical machine, etc., and it is best to keep exercising for more than 4 minutes, so that the weight loss effect is better.

It is best to maintain aerobic exercise for more than 4 minutes

2 or 2 minutes of targeted resistance training. It is best not to choose to exercise the whole body muscles every time, but should be targeted. The best choice is to only target one large muscle group and add small muscle groups every time. For example, you can exercise with the triceps brachii when practicing the pectoralis major. Tips: No matter how good the method is, it can't be separated from the proof of practice, and it can't be separated from the word "persistence". If you really make up your mind, please stick to it for a while. I believe you won't be disappointed, and your figure will definitely become better.

Day 1

Breakfast: a cup of black coffee and a cube of sugar

Chinese food: 2 boiled eggs, 1 tomato and boiled spinach (unlimited) Dinner: 1 steak 2g, lettuce mixed with olive oil and lemon (unlimited) Day 2

Breakfast: a cup of black coffee and a cube of sugar

Chinese food. A box of natural yogurt 2g

Dinner: 1 steak 2g, lettuce mixed with olive oil (other oils are acceptable) and lemon (unlimited) Day 3

Breakfast: a cup of black coffee, a cube of sugar, a slice of toast Chinese food: 2 boiled eggs, 1 slice of ham, lettuce salad Dinner: boiled celery, a tomato, A fresh fruit on the 4th day

Breakfast: a cup of black coffee, a cube of sugar, a slice of toast; Chinese food: 2ml orange juice, 2g natural yogurt

Dinner: a boiled egg, a big carrot chopped and eaten raw, a piece of 2g white cheese

On the 5th day

Breakfast: a big carrot chopped, Sprinkle with lemon juice

Chinese food: 2g cooked cod (which can be replaced by trout or turbot), sprinkle with lemon juice, a spoonful of butter. Dinner: one 2g steak, fresh lettuce salad, fresh celery. Day 6

Breakfast: one cup of black coffee, one cube of sugar, one slice of toast. Chinese food: two boiled eggs. A big chopped carrot

Dinner: half a chicken, lettuce salad, mixed with olive oil (other oils are also acceptable), lemon juice Day 7

Breakfast: a cup of tea without sugar Chinese food: no eating, drink a lot of water Dinner: 2g mutton. An apple

Day 8

Breakfast: a cup of black coffee, a cube of sugar

Chinese food: 2 boiled eggs, a tomato, boiled spinach

Dinner: 1 steak 2g, lettuce mixed with olive oil and lemon (unlimited) Day 9

Breakfast: a cup of black coffee, a cube of sugar