1, breakfast first method: Don't think that you can lose weight without breakfast. In fact, a rich breakfast will make you feel refreshed all day. Skipping breakfast will only consume your muscles instead of fat, and it will also make you feel groggy all day. 2. Don't eat after noon: stop eating after noon 12. It is said that you can lose a pound a day. 3. Drink Pu 'er tea: Pu 'er tea has a magical effect of clearing the intestines and facilitating defecation. After a meal, soak in a cup of strong Pu 'er tea for 20 minutes-half an hour to scrape off the oil in your body. It is best to drink Pu 'er tea as boiling water, and drink a lot a day, so that you can take three or four stools. Chew slowly: you can eat a little staple food when you are very hungry, but you must eat it slowly. It is best to chew it for more than 20 times, which can increase your satiety and avoid eating more. 5. Eat more and eat less: This method is suitable for MM who has lost weight successfully to keep fit, that is, don't follow the traditional eating method of three meals a day, only eat when you are hungry, and must eat less and eat seven times a day. Pay attention to choose honey that is completely liquid and crystal-free, and the color is lighter. Honey water can't be too sweet, and a touch of sweetness is the most appropriate. This can replenish water to the body, moisten the stomach, prevent constipation and maintain the sound. Then you'd better drink another cup of boiled water and continue to rinse your stomach. The second thing is to drink a large cup of yogurt (about 200 ml). Have another piece of whole wheat bread and a bowl of oatmeal. Buy low-sugar yogurt or low-fat yogurt (fat content 1.0~ 1.5%). If not, use protein content >; 2.3% ordinary yogurt doesn't matter either. Be careful not to buy protein content > 1.0%, that's not real yogurt. It is best to take yogurt out of the refrigerator one hour in advance to warm it. Drinking yogurt that is too cold may cause diarrhea or stomachache. You can pour it into a small bowl filled with hot water and it will be warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria. ) Morning 10: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine, orange, or half an apple, or a handful of dried fruits such as raisins. Noon: If you feel hungry, drink a bowl of soup, eat a few mouthfuls of porridge or two biscuits first. Then drink yogurt 1 cup. Just drink two cups of yogurt (125ml). Then eat100g chicken/beef and mutton/fish/viscera/blood. These things mainly supplement iron. Plus a plate of vegetables, you can eat small tomatoes/large tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion. 4 pm: You can have another cup of yogurt when you are hungry. * * * Drink about 800 ml of yogurt in a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 100 grams of fruit. All-day energy 1000- 1200 kcal, protein 65-70g, water content over 3000ml, which is very safe and can last for one month. If you eat sugar-free yogurt, you can eat more fruits. The diet of two meals a day is a healthy, effective and easy to stick to. The diet has a wide range of food choices, so obese people can not only enjoy the delicious food, but also achieve the purpose of losing weight. Obese people only eat breakfast and Chinese food a day, and drink water instead of dinner. In this way, they can easily lose 3-5 kilograms a week. So, what should we eat for each meal? In principle, eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, soybean milk, etc. These natural foods can be eaten as much as possible, and the principle is to be full. (Note: Try not to eat snacks, you know, the calories of a small cake are considerable. Nutritional breakfast recommendation: apple kiwi salad, half a sweet potato, red pepper mixed with boiled vegetables, a bowl of pure black rice porridge, and a small cup of soybean milk. Delicious lunch recommendation: steamed fish, cold radish kelp, cucumber soup, coix seed porridge, two pineapples and an orange. Weight loss principle: 1. Add non-calorie condiments, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon. No matter how long between meals, you can only eat two meals a day. After a few days, obese people will lose weight quickly. 3. The diet of two meals a day generally needs to adhere to 2 1 day. If the ideal weight has been reached, the diet can be stopped in advance. Six reasons for recommendation: 1, very convenient. Although eating out has no right to choose food, you can choose not to eat it. 2, very elastic. In principle, you don't eat after 2 pm, but if you eat lunch late, you can adjust it. 3, so obvious. Face, chin, abdomen and thick waist have the most obvious slimming effect. 4. Good health. The spirit becomes very tired, and the body and mind become light. 5, good physique. As long as it lasts for half a year to one year, it can improve the physique to "eat fat physique". 6. Good effect. After using this diet, obese people will be more energetic, sweat less after exercise, and relieve hypertension. Tips: 1, you can only eat two meals a day. 2. Fasting in the afternoon. 3. Food proportion. Carbohydrate: protein: Fat = 4: 3: 3. 4. Low-calorie fruits. I really can't bear to eat low-calorie fruit at night. Ways to avoid eating when you want to lose weight: 1, distraction method: You can find a novel to read, preferably a suspense novel or a police novel with a compact plot. When you are immersed in it, time will fly by, so go to sleep at the appointed time. (Never watch TV to distract your attention, which will make you more greedy.) 2. Chewing gum method: Chew one or two pieces of gum as soon as you feel like eating, and make your mouth move. 3. Dreaming method: lie in bed, close your eyes, imagine all kinds of delicious food, imagine their taste, imagine their feeling in your mouth, and increase your satisfaction. 4. Shopping in the supermarket: this method is a comprehensive distraction method and reverie method. The secret is never to bring money in your pocket, so as to avoid buying food when you can't hold it for a while. 5. Cucumber method: this method may be the most useful. Eating cucumbers will not gain weight, or you can pad your stomach, or you can imagine cucumbers as crisp foods such as potato chips by comprehensive reverie method. 6. Example method: Find someone you know and have a thin body, and it is best that he is in front of you at that time. 7. Self-encouragement method: shout out loudly: "Come on, you are the most persevering!" "I don't eat, I can't eat." "Hold on a little longer" and other words to encourage yourself. 8. Drinking water method: If you drink too much water, you can't eat any more. You can also drink sugar-free carbonated drinks, which can increase your satiety, but it is not recommended, because it contains a lot of calories. To sum up, I think daydreaming method is the most useful, but it must be practiced to a certain extent. I have tried this method repeatedly, and it has spent a difficult time with me. I heard some ways to lose weight: 1, eggs+cucumbers: you can lose 5-7kg if you eat them for a week (eggs are boiled, eggs and cucumbers are eaten raw). 2. Apple's three-day diet: it is best to eat summer apples or choose sweet and sour apples, not too sweet. Only eat apples for three days, and you can lose ⒊-⒌ kg. 3. Apple and milk method: eat. One kilogram can be lost in two days. 4. Honey three-day method: only drink honey for three days without drinking water, and you can lose 1-2 kilograms. 5. Red bean method: red beans can be boiled into porridge, and you can lose 1-3 kilograms after eating for one week. 6. Black rice can lose weight: it is made as the red bean method, and 10 days is a cycle, and you can lose 1-3 kilograms. Can be used for treating constipation; Reduce ⒌-⒏ Jin 1 a week, grape diet: only eat grapes a week, but you can lose ⒏-⒌ Jin 10, and diet on the 12th: only eat fruits and vegetables on the 12th [calories are less than 1,000 calories, ⑷] 12 days can reduce weight 12% 1, black coffee diet (not very good, very harmful to the stomach): drinking only black coffee in a week can reduce weight ⒎-⒑ Jin12, in a week. 2. The fat of milk can be reduced: when drinking milk, skim milk is selected; If skim milk is tasteless and can't be changed at once, you can switch to low-fat milk first, or drink it together with 1/2 or 1/3 whole milk, and then slowly increase the amount of skim milk. 3. Don't eat visible fat: when eating meat or fried food, peel off the skin and eat thin but not fat. Remove the cream or whipped cream decoration from the outer layer and interlayer when eating the cake. 4. Don't add extra grease: don't spread cream or peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles. 5. Pastry and snacks should be controlled: Usually snacks are high in fat, sugar and calories, so you must control your consumption. Such as: zongzi, moon cakes, mung bean cakes, souffles, etc. 6. Choose more plant-based protein foods: replace some meat with edamame, soybean and some bean products. These plant-based foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content. 7. Eat more vegetables: It is best to eat three dishes of vegetables a day, which not only contains dietary fiber to increase satiety, but also provides vitamins and minerals. 8. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If it is made into fruit juice, it needs a lot of fruit. Usually, a cup of fruit juice is made of three fresh fruits, which will increase the calories, and some dietary fiber will be filtered out when filtering, so fruit juice is not suitable to replace fruit. 9. Eat vegetables first and then meat: Changing the meal order to eat vegetables first and then meat can not only increase the intake of vegetables, but also reduce the consumption of meat. 10. Remove oil slick when drinking soup: oil slick is most likely to appear in sparerib soup and chicken soup. It is best to remove oil slick before eating to reduce fat intake. 1 1. Don't finish the soup when eating noodle soup: minced meat and sesame oil are usually added to the noodle soup to enhance the flavor, so it's best to remove the oil slick first or don't drink all the soup to avoid excessive oil intake. 12. Reduce the consumption of oil packets: When eating prepared food or instant noodles on the market, the attached oil packets can be consumed as appropriate, and it is not necessary to use them all. Addition of five nutrients 1, dietary fiber. Eating more foods containing fiber can reduce the absorption of toxic substances and remove the garbage in the human body. Dietary fiber is abundant in: fruits, vegetables, and soy foods. 2. Lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce element, which can promote digestion, calm nerves and moisturize skin. You can really see the edible value of lettuce from the fresh vegetable juice. 3. Berries. Berries contain a lot of vitamin C. Eating berries can keep the skin tense. There is no doubt about that. 4. Nuts. This is a kind of snack food which is popular all over the world and suitable for all ages. We can count its varieties: macadamia nuts, Brazil nuts, pecans and so on. Nuts contain a lot of protein, but they should not be eaten in excess. Consider mixing nuts with vegetable salad and eating them together, killing two birds with one stone (the human body gets two nutrients at the same time). Why not? 5. The intake of protein in three meals a day. As a staple food, fish appears on your table at least twice a week, and the more the better. Don't consider any fried food. Taboo of five kinds of food 1, pasta. 2. Bread. Eat at most two pieces of thin bread every day. 3. Expanded food. This kind of food is usually beautifully packaged. When buying, you should understand the ingredients of the food. Once you find that the sugar content is more than 5 grams, don't hesitate to abandon it. 4. Soda water. 5, packaging biscuits, cakes, pies, desserts. Although it is a bit unsatisfactory, it is still recommended to focus on "small tastes" in a week. Never treat them as staple food, but it is more fun to have tea as an occasional snack. If you subtract a lot of foods containing sugar and hydrogenated oils from your diet. You will see, maybe your figure has slimmed down unconsciously. It is suitable for people to lose weight by clearing intestines with milk for two days on weekends: those who are slightly overweight and have a healthy stomach. Implementation plan: lose weight for only two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable. Day 1: Apple 1 kg. On this day, you can only eat apples all day, and you can't eat anything. Wash the apples when you eat, and then slowly take a sip and stutter. The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one at a time. Drink only milk all day, and don't eat anything else. When you are thirsty, use milk instead of water. (You can also drink milk and yogurt at the same time, but pay attention to the quantity. If you reach the ideal weight, you can do it again in this way. You can't drink water in the middle. You can't eat apples and milk together, you must eat them separately, which is effective. We can't drink water because if we consume water during weight loss, then our body will definitely consume the water we consume first, but not the water in our body. Eating apples without water basically reduces the body's water. On the day of drinking milk, the water is almost reduced and it will be reduced to fat. Key tip: milk day is very important, and you can't drink water. If you cycle a few times, you can definitely lose weight. And it will actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Five kinds of food get fat as soon as you eat it. First place: chocolate biscuits (6 tablets a day, 302 calories, gain weight a year 14 kg). Do you feel hungry every afternoon, just have a chocolate biscuit. Although diet books all say that celery and carrot sticks should be used instead of snacks, these vegetables and fruits are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in the chocolate biscuits? The answer is: a lot of sugar and a lot of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in only half a year. If this continues for one year, 14 kilograms of meat will move with you. Behind the delicious food is a high-calorie trap waiting for you, and foods high in oil and sugar will make people age quickly. Suggestion: To get antioxidant effect, it is better to drink more low-calorie green tea than to get polyphenols from chocolate. Second place: chocolate bar (eat one bar a day, the calorie is about 280 calories, and gain weight one year 13 kg). If you don't have time to eat dinner, is it a little snack for you to satisfy your hunger? If you really fill your hunger with chocolate bars, don't make up another dinner afterwards. Because a chocolate bar has half the calories of a full meal. If you can't live without the delicious taste of fragrant chocolate, thick caramel and peanuts, then I suggest you pay attention to the figures on the scale at any time. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging. Suggestion: If you can't quit eating a chocolate bar every day, you'd better find time to jog for half an hour every day to balance the calories of that small chocolate bar. Third place: canned fruit juice (500ml per day, 255 calories, gain weight one year 12 kg) clearly knows that vegetables and fruits are rich in vitamins and minerals, but they are too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced due to light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, and a lot of sugar is added. Therefore, if you think that drinking fruit juice is more nutritious and you come to a can every day, the high sugar content in fruit juice will make you gain 12 kg after one year. Suggestion: For the sake of body and health, eating more fresh fruits and vegetables is definitely the only way to maintain a slim figure. Fourth place: ordinary cola (drink 375ml a day, calories 168cal, gain 8 kg a year) Cola is the most common drink for everyone. Of course, when eating hamburger fries, it should be accompanied by cola; And when we get together to share the delicious pizza, we also use coke to match the taste of pizza. However, even if it is not matched with food, many people have developed the habit of drinking a cup of coke a day. This is because the caffeine and special formula in cola are addictive. Although there are already low-calorie cokes on the market, there are still many people who can't adapt to the special taste of sugar substitutes. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. What's more frightening is that the coke you drink will not only make you feel full, but also make you eat more food because of its strong taste. Not only cola, but also other sodas, root beer and so on. Suggestion: If you really can't give up Coke, you'd better choose low-calorie Coke instead of sugar. Fifth place: beer (drink 375ml a day, calories 147cal, gain 7 kg a year). When friends have dinner together or sing, beer is an inevitable entertainment role. However, if you only drink one can of beer a day, you will get 7 kilograms of weight a year later. This is why beer is called liquid bread, and people who drink beer often get a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day, and don't drink beer before going to bed, because beer has diuretic effect, and drinking it before going to bed will cause a lot of water to accumulate in the body, which will also cause frequent urination at night. Suggestion: Use beer for dishes. Most of the alcohol in the heated beer has evaporated, which can not only increase the flavor of the dishes, but also avoid the high calorie burden brought by alcohol. Foods that can eat fat, fruits, grape juice and wine all contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments have also proved that it can reduce cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for hyperlipidemia patients. Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. Apples can reduce the low-density cholesterol in human blood, and increase the high-density cholesterol level beneficial to cardiovascular system. Eating an apple on an empty stomach in the morning can cure constipation, while bb can lose weight in the morning, so you can eat an apple before eating breakfast! Vegetable garlic contains sulfur, and the sulfhydryl compounds formed can reduce blood cholesterol and prevent thrombosis, which is helpful to increase high-density cholesterol and is beneficial to weight loss. In addition to calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect and help eliminate excess fat in the intestine. Onion contains prostaglandin A, which can dilate blood vessels and lower blood pressure. It also contains organic sulfur compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. Wax gourd contains protein and a variety of B vitamins, which can remove excess fat and water in the body and play a role in losing weight. Carrots are rich in calcium pectate, which can be combined with bile acid and excreted from the stool. If the body wants to produce bile acid, it will inevitably use cholesterol in the blood, thus promoting the level of cholesterol in the blood to decrease. Cereal oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the function of lowering cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn. Oyster is rich in trace elements zinc and taurine, which can promote the decomposition of cholesterol and help reduce the level of blood lipid. Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile. Dairy milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol. Yogurt not only contains nutrients in milk, but also contains lactic acid bacteria that can help digestion, which has a better effect of reducing fat and losing weight. Mushrooms, an edible fungus, can obviously reduce the levels of cholesterol and triglyceride, and increase the high-density cholesterol in the body. Auricularia auricula is rich in iron, vitamins and various phospholipids, which can promote digestion and reduce blood fat. Tea can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Tuocha produced in Yunnan can greatly reduce the fat in the blood by drinking 3 cups a day. Tea contains a lot of dietary fiber, which cannot be digested. If you stay in your stomach for a long time, you will feel full. More importantly, it can also burn fat, and the key to this effect lies in vitamin B 1. Tea is rich in vitamin B 1, which is a necessary substance to fully burn fat and convert it into heat energy. Fish is a kind of food with high protein and low fat, which contains a variety of unsaturated fatty acids necessary for human body. It has the functions of inhibiting platelet aggregation and lowering cholesterol, and can strengthen the brain and improve intelligence. Eating fish is good for health, nourishing and beautifying. This is just a traditional saying. Nutritionists tell us that many fish that we often eat are extremely high in fat and can be called "weight loss killers". Chrysanthemum morifolium has the effect of lowering blood lipid and lowering blood pressure steadily. The role of green tea in lowering blood pressure smoothly. Adding a little chrysanthemum to green tea has a good health care effect on cardiovascular system. Chrysanthemum not only has ornamental value, but also has excellent medicine and food, and has good health care value. In addition, other fresh green vegetables, fruits and seaweed rich in cellulose, pectin and vitamin C, such as celery, cabbage, green pepper, hawthorn, fresh jujube, citrus, laver and spirulina, all have good lipid-lowering effects. Use walking to lose weight! 1 Pay attention to your walking posture: on your way to and from work every day, try to walk if you can. Walking posture is very important. Hold out your chest, lower your abdomen and tighten your hips. Never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles, and your lower abdomen will not shrink. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking. 2. Increase the stride length of walking: If you take walking as a weight-loss exercise, you can't walk as casually as usual. You should increase the stride length appropriately. Only by striding forward can you exercise your thigh muscles and avoid the radish leg from landing with three heels first: put your center of gravity on your forefoot, and each step, your forefoot should land in the order of heel, arch and toe, so that your heel will naturally lift after walking. The districts and counties of the legs will become tight and symmetrical. 4. When women go out to practice their arms, they usually carry their bags. If they don't hinder others, they can swing them back and forth. This kind of bag-throwing exercise can exercise their arm muscles. 5. When waiting for the bus, you have nothing to do. You can use this time to practice abdomen, focus on the abdomen, tighten it with all your strength, and feel as if your navel is close to your back and persist in restoring for six seconds. Repeatedly 6 When sitting on a bus with a seat, you can exercise easily, with your legs set at 90 degrees, your heels fixed, and your toes swinging up and down repeatedly. This action can exercise the muscles of your calf, make the calf lines more symmetrical, and exercise your abdominal muscles while sitting. Lift your legs together to a height of about five centimeters from the ground, and suspend your legs as much as possible. Hold on as long as you can. 7 It doesn't matter if you stand on the bus without a seat, because you can do many small exercises when you stand. You can hold the rings on the bus with your hands, sometimes hold them tightly, sometimes relax, and do them repeatedly, which can make your wrist thinner. Or hold the railing with your hands, while counting the beats, and press your abdomen inward. This method can effectively tighten the abdominal muscles, which is a way to reduce the fat in the abdomen and thighs: first, take off your socks, tie your thumbs together with a rubber band that ties your hair, and lie flat on the bed after binding. At this time, you can listen to music and have a rest. But at this time, just let the upper body have a rest, and the legs and abdomen are going to lose weight! Key points: First of all, you should pay attention to keep your heels together while your thumbs are tied, and your knees should be as close as possible. Secondly, your lower abdomen and thighs should be stretched as far as possible, with a sense of tightness, and tied for 5 minutes every day. What is the reason for binding the feet and thumbs to lose weight and shape? Principle: When the human body is sleeping, if the posture is not good, it will cause the skeleton to be distorted, so it is easy to grow fat. Use this trick to correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs that are usually not exercised can be exercised, and the effect of partial weight loss can be shown. Stick to it for 5 minutes every day, and you can see the effect after half a month.