. It's a systematic project, and you didn't provide any information, so I can only give a complete example, just go calculate the calories and stuff yourself.

A, weight loss process is as follows:

Example: object situation: female, 24 years old, height 159cm, weight 52kg

A, know yourself

1 Calculation of the basic consumption per day without exercise (rest 24 hours): weight 52kg, normal consumption of 1372.8 calories

2 According to the BMI inverse launch Healthy weight range: 46.77-63.20kg

3 According to China's national conditions and aesthetics, the target weight is determined: 47kg for women and 64kg for men

4 According to the above calculations, we can get the weight that needs to be lost as 5kg, and according to the experience, it can be lost in one to two months

B. Formulate personalized plan, tracking, recording

5 configuration recipes and exercise program, according to experience, it is recommended that the daily food intake in 800 calories (adjusted according to their own situation) with the general normal walking, you can be in a month to two months of natural reduction. Suggested foods include boiled egg white, fish, chicken breast, steamed lamb, vegetables and fruits. (The above meats except fish need to be peeled and fat removed and steamed). Exercise program can be customized according to their own situation, walking every day, up and down the stairs will consume calories, but to consume fat you need to do low-intensity exercise heart rate movement, such as jogging, swimming, etc., and the need for exercise time in more than 20 minutes.

6 Everything is ready, according to their own program to adhere to, it is recommended to use the tools to record the plan, and make tracking (including the implementation of the situation and weight changes), supervision and encouragement of their own!

7 In the platform period, seek the encouragement and supervision of friends and family, continue to adhere to the program and record the implementation, results!

C, success!

8 Break through the plateau period, weight loss success!

Two, the need for quick results, build confidence when the specific program aspects:

The following send an egg-based recipe, why egg-based? Her nutrition is not much to say, in addition to 1 boiled eggs containing 80 calories (only eat protein calories lower), and we digest and absorb, the stomach and intestines but to cost 92 calories calorie, so eat a cooked egg, so that the stomach feels fuller, in fact, but for us to reduce the 12 calories, eat more cooked eggs on weight loss is beneficial. To add, protein-containing foods and starch-containing foods eaten together will make the body feel full for a long time (digestion time is lengthened), so it is used in the beginning of the recipes, but you can't eat like this all the time, because it will aggravate the burden of digestion, and cause the body's garbage to deposit, which is not conducive to good health. This set of recipes intake is relatively low, this is in order to lose weight at the beginning of the more obvious to see the effect, give yourself power and confidence! After losing 5 pounds will have to change the recipe Oh

Monday:

Breakfast:

Boiled half-boiled egg 1 (about 41 calories)

Whole wheat toast bread 1 slice (about 172 calories)

Grape 1 portion (2 taels about 45 calories)

Pure coffee 1 cup (0 calories)

Lunch:

Lunch:

While you're here, you should be aware of the fact that there are many other ways to eat. p>1 slice of whole wheat toast bread (about 172 calories)

1 egg-medium-white (about 15 calories)

1 cup of plain coffee (0 calories)

Dinner:

1 cup of plain coffee (0 calories)

1 egg-medium-white (about 15 calories)

1 serving of vegetable salad (about 60 calories)

Kimchi 1 small portion (with a small amount of spicy oil, about 70 calories)

Snacks:

Chocolate 1 small piece (only allowed to be eaten at noon or before, 55 calories)

Note: Total intake of calories 645 calories, if you feel hungry, you can eat fruit Oh, the average size of the apple calorie is in the 50-65 calories calorie, every eat one on their own plus. Pickles are sold in Wal-Mart supermarkets. If high cholesterol, breakfast eggs can be replaced with tofu, or only eat protein; coffee may not add sugar and milk; also pay attention to drink more water.

(Other recipes slightly, you can see my other answers to go find)

Three, the actual program of the stabilization period (the following example of the program is for my wife to do)

1,100 calories recipe:

Breakfast:

Regular Milk 0.5 cups (***100 ml 66 calories)

Bread Toast 2 slices (***156 calories)

Sweetened condensed milk 1 tbsp (21g/spoon 69 calories)

Lunch:

Curry Rice - Spicy 1 portion (210g/serving 256 calories)

Natural Orange Fruit Juice (100%) 1 cup (200 ml/cup 84 calories)

Dinner:

Sauce Meat Buns 1 piece ( Approx. 150 calories)

Congee 0.5 medium bowl (Approx. 100 calories)

Snacks:

Beef jerky 1 portion (20 grams/portion 66 calories)

Chocolate 1 slice (10 grams/slice 55 calories)

Apple 1 (Approx. 55 calories)

Exercise:

Walking (strolling) for 30 minutes

Up the stairs for 30 minutes

Rest for 1080 minutes

Shopping for 30 minutes

This is the plan I set for my LP. At noon, because it is a working meal, can only eat a guest meal la ~, breakfast is more western-style bread and milk, was to eat milk and protein, but after eating 2 times, are feeling sick to the stomach, it changed to bread and milk. Juice drink is fruit juice source of fruit orange. Reward her for sticking to her diet, hey, eat a small piece of chocolate~. Total energy intake was 1052 calories! No need to do extra exercise, do not need to starve themselves, and there are snacks to eat Oh ~

Four, other points of note

By your occupation can be divided into 1 students 2 commuters

For 1 of the words, in general, as long as the control of snacks, and the other normal eating on it, and there are classmates or friends to eat with the words, the general heart will be aware of some of their own

For 2 of the words, the main thing is to control snacks, other than normal eating on the words, the general heart of the words will be aware of some of the

The above is the food aspect, exercise aspect no matter 1 or 2, first of all walking is the most natural way to consume calories, it is recommended to walk for more than 45 minutes a day, and secondly, going up and down the stairs is also one of the natural ways to consume calories, and another can be in the indoor rope skipping, and so on.

It is very important to stick to the plan, stick to the implementation tracking record, and best of all, ask your family and friends to supervise together.

I hope this helps!