Rule 1: Avoid "white" carbohydrates.
Avoid any carbohydrates, especially white carbohydrates. Therefore, the following foods are banned: bread, rice, grains, potatoes, pasta, fried foods and breeding. If you avoid eating any white food, your weight loss will be safer and more effective.
Rule 2: Always eat the same amount of meals.
The most successful dieters, whether their goal is to gain muscle or lose fat, always mix and match the same meals. The diet structure of each meal includes one of the following three categories:
Category 1: protein: egg white in an egg with seasoning, chicken breast or thigh meat, organic beef or pork;
Category 2: beans: lentils, black beans and broad beans;
Category 3: vegetables: spinach, asparagus, peas or mixed vegetables;
Keep the diet simple
Eat as much food as possible as mentioned above and what you like to eat. Just remember: keep your diet simple. Choose three or four meals and eat them repeatedly. Almost all restaurants can give you a vegetable salad instead of fried food. Strangely, I found that Mexican food is cooked with vegetables instead of rice, which is most conducive to the "slow carbohydrate" diet.
Most people who stick to a "low" carbohydrate diet complain that this diet is too low in energy and give up eating. Not because such a diet doesn't work, but because they don't consume enough calories. 1/2 cups of rice are 300 calories, while 1/2 cups of spinach are only 15 calories! Vegetables don't have many calories, so it is very important that you add beans as food with heat load.
Rule 3: Don't drink calorie drinks.
Drink plenty of water and sugar-free tea, soda, coffee (without white cream), or other drinks without calories or calories. Don't drink milk, high-calorie soda, or juice. Some wine lovers drink at least one glass of wine every evening, and believe that it can prevent AIDS and reduce fat, and recent research shows that this view is true.
Rule 4: You can eat and drink at will one day a week.
Take Saturday as your "Dieter's Relaxation Day". You can eat whatever you want on Saturday, and ice cream and other special hobbies in diet can be satisfied. Unexpectedly, this high-calorie intake once a week will increase the speed of fat reduction and ensure that your metabolic rate (thyroid function, etc.) will not be lowered, thus achieving the purpose of prolonging calorie consumption. This is absolutely right: eating junk food can also help you lose fat.
It is not difficult to lose weight by following these basic rules. I recommend some methods to you, and the effect will be better.
Method 1: slimming meal
Lose weight quickly 10 days and lose 7 pounds. Let's take a look!
Fitness salad
The following 10-day weight-loss lunch list mainly consists of vegetables and fruits, supplemented by necessary protein and vitamins. While ensuring basic nutrition, it can achieve the beauty effect of cleaning the stomach and removing toxins, and at the same time, it can effectively lose 3-7 kg!
Day 1-3
Lunch: boiled vegetables 1 bowl or lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing. Choose any of the following lunch combinations.
Slimming soup 1-2 bowls (which can be soup with less oil such as pork and radish soup) pork and radish soup DIY:
Materials:
Green and carrot (peeled after washing and cut into blocks); Candied dates (washed, pitted and slightly soaked); Thin (washed, not cut); Pericarpium Citri Tangerinae (a little, soaked and washed)
Practice:
Add water to the dried tangerine peel, put it in a pot, bring it to a boil over high heat, then put all the ingredients in, and then boil it over low heat for about three hours.
Slimming porridge 1-2 bowls (such as barley porridge, cereal porridge, lotus leaf porridge, etc.), barley porridge can effectively eliminate edema; Cereal porridge can promote gastrointestinal digestion; Lotus leaf porridge has the effect of losing weight. After lunch, you can take a multivitamin to supplement the lack of vitamins and trace elements.
Afternoon tea: Maybe you will feel dizzy from hunger in the afternoon. At this time, you can eat two high-fiber soda cookies with a cup of low-calorie skim milk (or sugar-free soybean milk), which will immediately refresh you. Stick to the slimming curriculum!
Day 4-7
Lunch: You can eat freely these days, and you can increase the amount moderately, but you must pay attention to separate protein from starch, and avoid fried food, polysaccharide and fatty food, and it is also a necessary step to drink more boiled water.
Day 8- 10
Lunch: light boiled vegetables 1 bowl or lettuce salad 1 serving (salad dressing is still not allowed), and then choose any of the following foods:
Slimming soup 1 bowl (it can be a soup with less oil such as pork and radish soup)
Slim porridge 1 bowl (such as barley porridge, cereal porridge, lotus leaf porridge, etc.), barley porridge can effectively eliminate edema; Cereal porridge can promote gastrointestinal digestion; Lotus leaf porridge has the effect of losing weight. )
Method 2: Exercise
How to make the waist of the bucket become a small waist, and pay attention to clear the waist in autumn. The following is Ruili's recommendation of a group of waist-thinning exercises in autumn, try it!
"1 month exercise permanently reduces waist and abdomen"
Fitness experts have come to the conclusion that the waist and abdomen are the easiest to lose weight compared with the legs. The most practical way to slim the waist is to do exercise. As long as the action is in place and combined with diet control, it will have obvious effects in one month.
Turn around and practice the internal and external oblique muscles:
1 Stand with your left foot, lift your right foot, twist your body with both hands, and touch your right knee with your left elbow.
2 Alternate about 20 times.
Simple abdomen movement:
Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift and put them back without touching the ground. Repeat 15 times.
Exercise density: 3-4 times a day, each time 15 times.
Sit-ups for ABS;
1 Bend your knees to 60 degrees, and pad your feet with a pillow.
2 Put your right hand on your left knee, and at the same time, lift yourself to the shoulder off the ground, and do it 10 times, and then change hands and do it again 10 times.
Breathing exercises the lateral abdominal muscles:
1 Relax your whole body, inhale a lot of air through your nose, and then exhale slowly through your mouth. After spitting out about 70%, hold your breath.
2 shrink the lower abdomen, the qi rises above the chest, and then bulge the abdomen to lower the qi to the abdomen.
3 Lift the breath to the chest, lower it to the abdomen, and then exhale slowly through the mouth. Repeat for 5 times, and do two groups.