First, diet
Breakfast:
1 egg: 7 1 calorie
1 protein: 18 calories
1 vegetarian steamed stuffed bun (a little bigger than steamed bread): 82 calories.
1 cup of soybean milk (250ml): 35 calories.
Chinese food:
1 chicken leg: 150 calories
1 steamed buns (eaten in about three bites): 50 calories.
1 fried lettuce: 60 calories
Dinner:
1 cup of Nestle milk: 104 calories
1 cucumber: 28 calories
1 tomato: 3 1 calorie
Heat * * * meter: 639 kcal
note:
1. Being full has nothing to do with losing weight. The calories of a pack of instant noodles are equivalent to the sum of the calories of two eggs, a steamed bun and a green vegetable. It doesn't matter if cucumbers, tomatoes and vegetables are full.
2. protein feels full. Eat some eggs and milk so that you won't be too hungry.
3. If you can, you can use whole wheat bread or eight-treasure porridge and oats instead of steamed bread and steamed buns. The latter is coarse grains, which are not easy to digest and will not starve too fast.
Second, exercise and basic metabolism of human body
Basic metabolism of human body (the calories consumed to maintain breathing and body temperature can be consumed in one day's sleep): 1200 calories.
Exercise:
Walk (slightly faster than usual) for 20 minutes: 83 calories.
Duoyan Zheng slimming exercise (Little Red Riding Hood) 30 minutes: 286 calories.
Cycling (slow) for 20 minutes: 1 10 calories.
Consumption * * * m: 479
Pay attention to not less than the above, only a little more. The human body is a shrewd accountant. If you eat too little, the human body will protect itself, such as lowering basal metabolism (an hour's exercise may not make up for the reduced basal metabolic energy, so why bother) and lowering IQ. . . Haha, see below for the worst case.
Third, lose weight:
Intake-basal metabolism-exercise = 639-1200-479 =-1040 calories.
Converted into fat: lose 130 grams a day and lose 4 kilograms of fat a month.
note:
The most important thing is body shape, not weight. It makes you weigh 5 kilograms, but it's okay to become Ye Fan's weight, right? See the next article for reasons.
1. With the same mass, the volume of fat is 1.5 times that of muscle;
2. When sleeping, muscles consume 20 times as much calories as fat. The more you want to lose weight, the less you can lose muscle.
3. Losing weight is reducing fat, not water, and it has nothing to do with sweating. Lack of water will also affect metabolic rate.
The human body is a precise machine. If you eat too little energy, girls will have no relatives. I don't want to talk about it. . .
Therefore, what we want to lose is fat, muscle as much as possible, and the figure is still good. It doesn't matter if you eat too much (don't eat greasy food, it may take an hour to run). . . Give up sugary drinks and juices and lose weight.
PS: For girls, if they don't take banned hormones, it is impossible to become a muscular woman within two years. You feel that your legs are congested with muscle movement. . . I collapsed after two days of no exercise.