Monday
Breakfast: 1 milk+1 eggs+1 whole wheat toast.
Lunch: 1 whole wheat toast +0 chicken breast 100g+ broccoli 150g.
Dinner: Longliyu 100g+ spinach 100g+ 1 kiwi.
Exercise: Saturday 15 minutes back to the United States, 15 minutes Pamela aerobic dance exercise, 10 minutes stretching before and after exercise.
Tuesday
Breakfast: 1 sweet potato+1 cup of milk+1 egg.
Lunch: half a corn+chicken breast 100g+ broccoli 100g.
Dinner: Longli fish 100g+ spinach 150g.
Exercise: Pamela 10 minute thin waist Pamela 15 minute aerobic dance exercise, stretching before and after exercise 10 minute.
Wednesday
Breakfast: 1 slice of whole wheat toast+1 cup of milk+1 egg.
Lunch: half a bowl of rice+beef 100g+ broccoli 150g.
Dinner: Longli fish 100g+ lettuce 150g.
Exercise: rest day, no exercise.
Thursday
Breakfast: 1 small sweet potato+1 cup of milk+1 egg.
Lunch: 1 sweet potato+Longli fish 100g+ spinach 150g.
Dinner: broccoli 100g+ 1 banana.
Exercise: Saturday wild 10 minute stovepipe, Pamela 15 minute aerobic dance exercise, Saturday wild 10 minute leg stretching.
Friday
Breakfast: 1 slice of whole wheat toast+1 cup of milk+1 egg.
Lunch: half corn+chicken breast 100g+ broccoli 150g.
Dinner: doll dish 100g+ 1 apple.
Exercise: Saturday 15 minutes for beauty back, Pamela 10 minutes for vest line and Pamela 15 minutes for aerobic dance practice.
Saturday
Breakfast: 1 whole wheat sandwich+1 glass of milk.
Lunch: half a bowl of rice+shrimp 100g+ broccoli 100g.
Dinner: Longli fish 100g+ Chinese cabbage 150g.
Exercise: Saturday field 10 minutes hip and leg, Pamela 15 minutes aerobic dance exercise, Saturday field 10 minutes leg stretching.
Sunday
Breakfast: half a corn+1 cup of milk+1 egg.
Lunch: half a corn +0 chicken breast 100g+ asparagus 100g.
Dinner: doll dish 150g+ 10 cherry tomato.
Exercise: rest day, no exercise.
Pay attention to your daily diet
1, control your diet and try to eat foods with high satiety and low calories, such as sweet potatoes, whole wheat bread and chicken breast.
2, to lose weight, you can't just eat vegetables and not eat meat and staple food.
Try to finish dinner before 7 o'clock and refuse to stay up late.
4, change the staple food into a thick and thin mix, and feel full.
5, ensure 2000 ml of drinking water every day to promote metabolism.