It depends on your height and weight, basal metabolic rate, and what your weight loss goal is. Consider how many calories you should eat every day, and then calculate according to the proportion. Recommend Mint APP+ Weight Loss Scale (available on Taobao, just choose the brand that buys the most).

Taking myself as an example, I gained 166, 52.5kg and 1250 in basal metabolism. My plan to maintain or even reduce body fat is to eat no more than 1300 calories a day. Eat in three meals. I have two slices of whole wheat toast, a boiled egg, a spoonful of peanut butter and a banana for breakfast. For lunch, chicken breast 150g, one catty of vegetables, one cup of yogurt in afternoon tea, one fruit, original beef jerky 100g for dinner, and 250g of vegetables. The ratio of carbohydrate, protein and fat is basically 5:3:2, which is a healthy and effective way to reduce fat. I recommend you to read my answer below, hoping to help you with my personal experience.

-dividing line.

Everyone's understanding of losing weight is to keep your mouth shut and open your legs, but in fact, the core thing you haven't got yet is to change our diet structure. Once our diet changes, you will find that you will have a constitution that will never be fat again. Exercise is another aspect, which will be introduced in detail later.

A complete and healthy diet structure requires carbohydrate+protein+fat, and the proportion of these three nutrients is the key to a healthy diet.

It is precisely because the three nutrients are indispensable that those fruit diet, fruit juice diet and diet without staple food are very unscientific and can't last long. Once the normal diet is restored, it will rebound badly and even affect the body function. Losing weight and losing a healthy body is very undesirable.

To put it simply, the ratio of carbohydrate/protein/fat is suggested to be 5:3:2 or 4:4:2, or 4:3:3 if it is difficult to insist at first. To calculate this ratio, it is recommended to use the mobile phone APP: Mint, weigh the food in advance every day, and enter the APP to calculate the total amount and proportion. It will be more handy after a period of implementation, and the weight of food can be roughly estimated. I was not used to it at first, but the first advantage of doing so is to control the input of heat and the proportion. Another biggest advantage is that it will form a habit. Take out your mobile phone to count calories every time you eat the same food. Eat less food with high heat, oil and sugar ~

Let's start with the types of food. First of all, we should eat less food with high salt, sugar and oil. Eating less is not not not eating, but controlling the amount. First of all, these three foods are not good for your health, so you should exercise restraint during fat reduction.

Among these three kinds of foods, the most important thing to control is high sugar. Carbohydrate is actually sugar. Can you skip it? Of course not. What we need to reject is refined sugar, which is sucrose. It is often seen that many people call for eating more coarse grains, because coarse grains are low GI foods, that is, carbohydrates with low glycemic index, and polished rice and flour are high GI foods, so eat less. The lower the glycemic index, the less insulin secretion and fat synthesis, which will also effectively control the accumulation of fat. On the other hand, people have long said that foods with high salt will bring pressure to the heart, but some data show that foods with high sugar actually bring great pressure to the heart.

High salt is not only harmful to the heart and kidneys, but also makes people bloated and look fat, so you must not eat more.

In fact, the easiest way to cook high-oil food is to control the intake of edible oil, avoid frying and stir-frying, and cook many delicious dishes by boiling in water, frying with low fire, and baking with electricity.

Recommended carbohydrates: whole wheat products, quinoa, brown rice, etc. Protein: Chicken breast, beef tendon, plum meat, Basha fish, dairy products, etc. Fat: all kinds of nuts, milk, yogurt.

Before giving birth, I lost 22kg by dieting for two months. 1 18-96. After giving birth, I found that this method didn't work, and it was very harmful. I resolutely adopted the diet control method, from 126- 105, my figure was symmetrical and not shriveled, much better than when I was 96 kg. Proper aerobic and anaerobic exercise will make people lose weight and improve their energy.

Recommend beans and fruits again. Go to the kitchen and have a look at these gourmet apps. Many fitness experts will upload some healthy fat-reducing recipes, and don't eat those dry boiled chicken breasts. Fat-reduced vegetables can also be delicious.

If you are greedy occasionally, it is not impossible to eat sweets or junk food, but you should control the amount. After all, like will be presumptuous, love is restraint ~ ~

Let me share another trick with you. What should I do if I want to eat non-fat-reducing food within one day? I suggest staying at night. My friends were shocked when I told them. Why? Because if you eat these foods during the day, it is generally difficult to stop, and it will interrupt your work and continue to eat. Eating at night is different. If you insist on eating at night for one day, I'm afraid you will feel a lot of pressure. Even if you eat, you can't eat a few bites. You will go to bed soon and often forget.

Finally, I hope all chubby friends can lose weight and shape successfully, and live a healthy and happy life ~ ~

The full text is original by hand, and I hope the subject will adopt it ~ ~