Diet articles
1 breakfast
Egg+milk/soybean milk+corn/purple potato/whole wheat bread
2 lunches
One punch of carbohydrates+two punches of vegetables+one punch of meat.
Three dinners
One punch of carbohydrates+two punches of vegetables+one punch of meat (carbohydrates can be halved)
Carbohydrate: miscellaneous grains rice/corn/purple potato/sweet potato/millet porridge/whole wheat bread/beans/potatoes.
Vegetables: broccoli/spinach/cabbage/tomato/cucumber
Meat: chicken breast/beef/fish/shrimp lean meat/mutton
Sports articles
1 radix:
Warm up for 5min+ anaerobic 15min+ aerobic for 30min+ stretching 10min.
Exercise is of little significance to lose weight, but it is super necessary to lose weight! Why do two people with the same weight and height look so different? It is because of the different body fat.
Aerobic weight loss
2 small base:
Warm-up for 5min+ anaerobic for 25min+ aerobic for 20min+ stretching 10min.
Anaerobic molding is the main method, which is arranged according to your own molding needs, with thin waist/legs/back.
Knowledge article
1 What is a large radix/small radix?
Body mass index > 24? Large cardinal number
Body mass index < 24? Small cardinality
Body mass index = weight (kg) ÷ height (m) ÷ height (m)
2 Aerobic or anaerobic exercise?
Aerobic: brisk walking, jogging, swimming, cycling, etc.
Low intensity, fast pace and long duration
It mainly consumes fat, carbohydrates and protein.
Anaerobic: sprint, push-ups, sit-ups, etc
Intense, intense, short time
It mainly consumes carbohydrates.
Habitual article
1 Don't worry too much, don't worry too much, and have a good attitude.
It is true to drink more water and eat less.
Going to bed early should be the easiest way to lose weight.
Eat less fried food and drink less milk tea.
You can record your diet.
Don't sit for a long time, do more activities.
7 Learn a little knowledge about reducing fat and avoid detours.
8 eat more green leafy vegetables
You can get up early and drink a cup of black coffee, which will reduce your appetite all day.
10 After understanding the principles of diet and exercise, you can make a plan that suits you and reduce anxiety.