1. You can eat an egg in the morning, so you will eat a lot less for lunch and dinner. You are not hungry. As long as your metabolic capacity is normal, you don't have to worry about the problem of cholesterols. What I feel dizzy every day is an egg, a glass of milk, a piece of bread, a little fruit, and black coffee. To add a little, I should eat more vegetables and high-fiber food while eating eggs.

2. Eat more meat. Meat is rich in protein and has a strong sense of fullness. Many people think that gaining weight means eating too much meat, which is not entirely correct. The calorie of food is not only related to the ingredients, but also depends on the way of light cooking. The calorie of meat cooked on the basis is not high, and 100g is just 100 calories. On the premise that too much oil cannot be added, the calorie of fried and roasted meat will be greatly increased or even lost, so we lose weight.

3. Don't worry too much about the intake of fetal fat. Fat is a very important and necessary nutrient element. Put less oil in cooking and put an end to fried chicken barbecue. You won't take too much finger protection every day. What you should worry about is taking too much exquisite carbon water.

4. There is no way to separate a certain part of the tumor. The whole body's chest fat should be reduced together and increased together.

5. Eat less steamed bread. You can use corn, sweet potato and whole wheat bread instead of staple food, but don't eat too much.

6. Whether exercise can be reduced depends on how your diet is done. We Taoists can't do the intensity of exercise like fitness experts, and the calories consumed through exercise every day are very limited, which is also the difference of 300 calories. It is much simpler to change the diet than to consume sports wine.

7. Stretching won't reduce muscles, and it won't make people cancer. Although many models with good figure are stretching, the premise of surnames' good figure is that aunts have enough sleep.

8. Eating less than one collar won't make you thin, and eating more than one meal won't make you fat. Fat or thin depends on how your daily diet is done. If you eat well from Monday to Saturday, you can have a string of fire steel with your friends on weekends. You may gain weight the next day, but don't worry too much. Generally, it will return to normal within two or three days.

9. Therefore, don't be afraid of eating long meat. There are always some people who want to find a way to eat too much and not get fat. This kind of person has a high probability in life.

10. If you just want to lose weight, aerobic exercise is very good, three or four times a week, and you can run and ride for half an hour to an hour at a time; If you want to reduce fat and lose as little muscle as possible, do strength training for more than half an hour before doing aerobic exercise to ensure that you get enough protein every day.

1 1.hit is not so magical to lose weight. Don't be superstitious about hit. In fact, the value of hit frequency exercise is higher than weight loss, and ordinary people can't do hit with a large root rate. 90% of the hit training intensity in the network is very low, which can only be regarded as medium-high intensity aerobic.

12. Don't ask whether something can be eaten or not. What matters is how much you eat and how often you eat it. Don't cheat chicken burgers more than once a week, and don't eat too much every time.

13. Eating less and eating more does not directly reduce weight, but eating less and eating more is less likely to be hungry, which indirectly reduces calorie intake.

14. Just eat three meals a day normally. There is no need to skip dinner. You can eat less. The hunger of skipping dinner will greatly affect the weight loss experience.

15. If you are a heavy fan of carbonated drinks or sugar drinks, you can try to change your daily drinks into such sugar-free drinks and then slowly turn them into drinks.

16. Drink plenty of water, and drink a rod of water first when you get up early. Now young people drink too little water.

17. Don't be too impatient. I have seen some friends who used to eat fried chicken with coke, and then suddenly one day they made up their minds to lose weight, replacing all the food with steamed and boiled chicken breasts and vegetables, and finally gave up after three days, sighing that "it is really difficult to lose weight." We often think that reducing yang is a matter that needs perseverance and extra strength. Actually, I think this is not entirely correct. It needs more skills. This skill includes diet skills and exercise skills. For example, if you are a sweets lover, assuming you don't have superhuman strength, if you are determined to start losing weight, don't completely refuse sweets, give yourself a plan, such as eating less sweets every day, as long as you can eliminate the excessive desire for sweets within one or two months. Moreover, some overweight people can't breathe after running for two steps. Then the intensity of running is too high for him. In this case, you can choose to walk fast, ride, and build a circular machine. The most important thing is to choose one that you like and can stick to for a long time.

18. When we make our own diet plan and exercise plan, we have a principle, that is, we can't exclude it too much, we can dislike it a little, but we must ensure that we can stick to it and find a balance between the two. To learn more and think more, the more we know ourselves, the more we will save money. We can ask others for some specific small questions, but there is no need to ask others to make plans for ourselves. Only we know ourselves best.

19. If you really want to start exercising, I suggest buying a device that can monitor your mind at all times. A heart rate watch bracelet can be used, preferably a heart rate band. This is the most accurate. You can buy an introductory one for a hundred dollars. For us to communicate with the public, heart rate is a good sign to judge the intensity of exercise.

20. For most people, the most useful fitness supplements are protein powder, creatine and nitrogen pump (caffeine). These three things are really useful. Protein powder can supplement protein quickly and conveniently, and the price is affordable for most people; Creatine can improve muscle endurance and haircut, but it must be eaten for a long time; Nitrogen slurry contains caffeine. You can use it when you are not in good health but don't want to give up today's training. It is very useful for breaking through the bottleneck period, but it is easy to lose sleep at night. Therefore, if you lose your luster, you should reduce your dosage or eat it at noon. I think these three supplements are enough. As for others, I have never used them and don't know much about them, so I dare not talk nonsense.

2 1. The calories of skim milk are about half that of whole milk, but the taste is much worse, and many vitamins are friends. Taking off friends' fat means that these vitamins are gone, and the nutritional value is discounted. My party has to like to drink the whole fetus. I can't drink much milk in one day, unless I drink milk as water, or there are strict restrictions on the daily calorie intake or fetal fat intake.

22. In my personal mind, the most ideal state of losing weight is that you feel that you are not trying to lose weight deliberately, but you are not losing weight all the time, and eating healthy food every day is a pleasure in life. For outsiders, fat-reducing meals with low oil, sugar and salt are extremely unpalatable, but you don't reject these "unpalatable" things, and even try to develop a new method of chicken breasts and enjoy it. We may think that the perseverance of fitness experts who cook chicken breasts by themselves every day is really strong, but maybe people don't think that they may enjoy this life very much. We ordinary people don't need to make such a state as long as we can overcome our high sugar.

23. For people who just started to lose weight, barbecue hot pot looks terrible. You can gain three pounds after eating one meal, but if you have enough knowledge, you won't be afraid of these foods that need calories, because you can roughly estimate how many calories you eat this meal and how you can consume them, so you won't be afraid if you know clearly. I think many things are like this. Ignorance is the root of fear, so learn more and know more to arm your brain with knowledge.

24. Some people don't weigh much, but they still have small stomachs or thick legs. In this case, consider whether there are posture problems such as pelvis leaning forward and knees leaning back.

25. Personally, I am opposed to all forms of excessive dieting. Dieting may make you lose weight quickly, but it may also do harm to your health. Everyone's physical condition is different. Don't talk about dieting. Some people can still be alive and kicking after dieting. Some people can't bear it. When someone tells you the benefits of dieting, think about the consequences they may bear first, and most people who succeed in dieting simply rebound badly.