Before the official start

1. Give up the short-term slimming method. You should know that the faster you lose weight, the faster you will rebound, which will affect your health. You lose 10 kg in a month or so, but you feel a little fast. Losing two kilograms a week is a normal speed.

2. Give up the idea of dieting, especially for us girls, and don't completely cut off the staple food, which will affect menstruation.

3. Ensure the intake of the three major nutrients, for the sake of health and the efficiency of weight loss.

The most important way to lose weight is to eat, that is, to control diet. Exercise is only an aid, especially for the little fairy who doesn't want to move and wants to be thin, it is very important to control her mouth.

official start

Before making this recipe, please set yourself a short-term goal, at least 2 weeks, otherwise you won't see the effect and it's not easy to lose fat. After two weeks of persistence, you should have confidence, and it will be easier to persist in the future. But in fact, for fat reduction, it takes at least two months to see the obvious effect, just saying that the shorter the cycle, the easier it is to persist and the easier it is to give yourself confidence.

1. oatmeal.

2. Pure milk, not defatted, full fat is recommended.

3. Yogurt, no degreasing, full fat will do, but you can't buy fruit or juice, you must choose plain yogurt.

4. Purple potato can be used in Taobao supermarket. Don't buy too much at a time.

5. Corn, if it is convenient, it is best to go to the vegetable market to buy it, but it is not convenient to buy Taobao vacuum-packed cooked food.

6, chicken breast, you can buy fresh chicken breast to do it yourself, or you can buy ready-to-eat chicken breast.

7. Brown rice/miscellaneous grains.

8, broccoli/apples//bananas/peaches/blueberries/baby dishes/beef dishes/tomatoes ... fruits and vegetables suitable for eating during weight loss.

9. eggs

10. Shrimp must be boiled in white.

1 1. Nuts are the daily nuts on Taobao (you don't have to eat this every day).

Carbohydrate: oat, purple potato, corn, brown rice, miscellaneous grains, balsam.

Protein: Milk, yogurt, egg white and boiled shrimp fat: fat, nuts and a little cooking oil in dairy products.

Breakfast: Choose one of carbohydrate+protein miscellaneous grains porridge, oatmeal, purple potato and corn according to your mood, and then mix it with milk or yogurt.

Description of weight: coarse cereal porridge (cooked) is about 200g, and oats are 50g (recommended by Academy of Agricultural Sciences, without adding, boiled and uncooked oats will be better, which is more convenient to avoid cooking. Next, milk oats can be soaked, yogurt can also be mixed), corn, purple potato 100g (steamed oats taste better, and microwave ovens can also be used.

* All the above carbohydrates have a strong feeling of fullness, and there is no problem all morning. Even if you are hungry, you should drink water.

* Method of cooking purple potato in microwave oven: Wet paper towel and wrap it on purple potato, then microwave at high temperature. Time depends on the size of purple potato. It takes at least 10 minutes for a big one, and about 8 minutes for a small one. If you are not sure, you can stop biting for the time being, depending on the situation.

Lunch: protein+vegetables (broccoli is recommended).

I bought an instant chicken breast, a bag of 100g, and unlimited broccoli (add a little salt when cooking). Remember not to eat too much, just 8 minutes full.

Dinner: fruits/vegetables

If I don't exercise, I will eat an apple or a banana for dinner, and sometimes I will eat a pitaya. Vegetables, too, a lettuce boiled+a kiwi fruit and so on. If I exercise, I will add an egg white or five boiled shrimps and a small box of yogurt on this basis.

Meal: there are breakfast and lunch, choose either one, not too many meals, as long as you are not hungry. You can't eat after eight o'clock in the evening. Fruit tomatoes (cherry tomatoes)/daily nuts/boiled shrimps. I usually eat half nuts in the morning and half nuts in the afternoon. Cherry tomatoes are 5 to 10 each time, and boiled shrimps are about 5 each time.

1. Seven days a week, you must keep eating like this for six days. On the seventh day, eat whatever you want, regardless of calories. Hot pot can roast crayfish, but you can't hold it until you throw up. Generally speaking, it's ok. But don't eat crayfish after eating hot pot. Pick any one and enjoy it.

2. What should I do if I am hungry? Add meals. Still hungry after dinner? Maybe not hungry, just greedy, so drink more water.

Persistence is the most important thing. I insist on losing at least two pounds a week. A friend lost about five pounds in two weeks. Remember, everything you eat will become a part of yourself, so shut up.

It is inevitable to be hungry at night, and you will lose weight when you fall asleep, and this method will not hurt your stomach. If you are really hungry, you can eat something, but a little, not much.

5. Strictly control sugar: For example, fruits can be eaten, but not all fruits can be eaten. Don't eat high-calorie and high-sugar fruits. Don't eat fruit at night, try to eat during the day.

6. The dormitory party has no pot or refrigerator, so this recipe is not easy to implement. Relatively troublesome, this is a sad story.

You may encounter problems and officially start.

1. Drink plenty of water and fruits and vegetables for constipation. If it still doesn't work, eat more oats for breakfast.

2. Eating too little staple food and eating more oats or miscellaneous grains porridge may affect menstruation. Girls who are in poor health can return to normal diet during their menstrual stay, but they can't indulge. A normal diet is a healthy diet with less oil and salt. Don't eat hot pot, barbecue crayfish and dessert during their period. This is cheating, and they will be punished if they get on the scale.

3. What if I can't help eating high-calorie food one day? Never mind, let alone give up, it doesn't count if no one sees it. But tell yourself that this is the only time, and there will be no next time. Read this sentence again: Everything you eat will become a part of yourself.

4. What if the cycle ends? How can we not rebound easily? At the end of the cycle, you can slowly return to normal diet after reaching your goal. What is a normal diet? See article 2. Big meal-once a week at most, otherwise all previous efforts will be in vain.

5. Do you need exercise? If you are lazy and have a weak desire to lose weight, you don't need exercise. If you want to lose weight faster and healthier, you can exercise properly. Don't worry, although this society is unfair, your pay and return are in direct proportion to losing weight.