Monday

Breakfast: 4 slices of bread, 250 ml of milk, 1 hard-boiled egg

Lunch: 2 taels of rice, tomato, tomato, cucumber and sour ears

Dinner: Vegetarian noodles

Tuesday

Breakfast: 1 sesame paste roll, millet porridge, boiled peanuts 1 butterfly

Lunch: 2 taels of rice, shredded chicken Stir-fried broccoli with fresh mushrooms

Dinner: 1 tael of steamed buns, minced meat, winter melon and garlic vegetables

Wednesday

Breakfast: 4 slices of bread, 1 slice of soy beef 250 ml of milk

Lunch: Assorted fried rice, tomato and egg soup

Dinner: scallion rolls, 1 tael of dried celery, 50 grams of shredded peppers and potatoes

Thursday

Breakfast: 1 liang of small steamed buns, 250 grams of tofu pudding

Lunch: 2 rice of braised wing root, shiitake mushrooms and rapeseed

Dinner: 1 liang of fried pancakes, braised lentils mixed with kelp powder

Friday

Breakfast: 2 sandwiches, 250ml of milk, 1 hard-boiled egg

Lunch: Red beans, rice, braised liver tips, sea rice, cabbage

Dinner : Wonton stewed with shredded radish

Saturday

Breakfast: 1 and a half fried dough sticks, 250-300 ml soy milk, a few pickles

Lunch: Home-style pancakes, 75 grams shredded pork Bean sprouts cooked in green pepper and vinegar

Dinner: Thick mung bean porridge, coriander mixed with shredded beans and stir-fried zucchini

Sunday

Breakfast: Thick mung bean porridge, coriander mixed with shredded beans and stir-fried zucchini

Lunch: 1 half of rice, stir-fried octopus with three shredded vegetables

Dinner: 15 vegetarian dumplings, cold cucumber, garlic and fungus

In terms of exercise, I always jog for 30 minutes in the morning. And I take time to do body shaping exercises every morning. Below are some of the bad eating habits I had before losing weight.

Bad eating habits

1. Irregular eating habits, often overeating, not eating on time; or skipping breakfast and eating a big meal at night to make up for it.

[Correction] Bad eating habits and lifestyle can cause lipid metabolism disorders and endocrine abnormalities; eating a large amount of high-energy food at dinner will convert excess nutrients into fat, leading to obesity. Three or four meals a day can be implemented, with regular and quantified meals and reasonable distribution. The dietary principle of "eating good grass meals, eating full at noon, and eating small meals at dinner" should be followed to develop good eating and living habits.

2. I have the habit of being picky about food. I eat more of what I like, and eat less or nothing if I don’t like it.

[Correction] Picky eating is a bad eating habit. The scientific dietary principle is a balanced diet, which should be a healthy diet with a variety of meat and vegetables, a combination of thickness, rich nutrition, and balanced proportions. Don't just do what you want without seeking nutrition, it will easily lead to overnutrition or malnutrition, leading to fat accumulation or puffiness.

3. I eat very quickly and often eat a lot of food without even realizing it.

[Correction] Energy intake is one of the main factors leading to obesity. Bad eating habits and eating too fast can easily lead to excess energy intake, resulting in overnutrition and obesity. When eating, you should chew slowly, control the amount of food you eat, and be 70% to 80% full to reduce the occurrence of obesity.

4. Like to eat meat, fried food, sweet food (such as fried chicken legs, roast duck, ice cream, nuts, etc.), and rarely eat vegetables and fruits.

[Correction] Meats, sweets and fried foods are all high-calorie, high-fat, and high-sugar foods. Eating too much or overeating can easily cause overnutrition and lead to obesity. Thin fruit foods are low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation, and help prevent obesity. Therefore, you should eat less meat, sweets and Fried food, eat more fruits and vegetables.

5. Eat snacks constantly.

[Correction] Eating snacks is a bad eating habit. Intake of too many high-sugar and high-fat foods causes overnutrition and is converted into fat, leading to obesity. You can eat smaller meals more frequently to control the intake of snacks; or you can substitute fruits and high-fiber foods to gradually overcome the bad eating habits of snacking.

6. Eat often before going to bed.

[Correction] If you eat snacks and snacks before going to bed, it is easy to consume too many calories, exceeding the needs of the body. The excess calories will be converted into fat and stored in the body. Therefore, for the sake of your body beauty and health, try not to eat before going to bed.

7. I am very tired at the end of the day. I go to bed after dinner and seldom do other exercises.

[Correction] After eating high-energy foods at night, the body's metabolism slows down and the amount of activity is reduced. There is not enough activity to consume excess calories, which can easily lead to overnutrition and obesity. Therefore, appropriate activities or exercises should be done after dinner, such as walking, jogging, etc., which can not only promote food digestion, but also increase calorie consumption and prevent the occurrence of obesity.

8. Often mistaking thirst for hunger, and then pour a lot of food into the stomach.

[Correction] When the body is pseudo-hungry, eating a large amount of food by mistake causes excess calories and is converted into fat, which is stored in the body and causes obesity. You should distinguish whether you are thirsty or hungry, and avoid eating too much food by mistake, which will cause excess calories. Do not wait until you are thirsty before drinking water. Drink more water at ordinary times to prevent false hunger.

9. Usually have a strong taste and like to eat salty or spicy food.

[Correction] Ingesting too much sodium salt can easily increase the sodium ion content in the blood, causing water and sodium storage, increasing the burden on the heart, leading to edema, obesity, hypertension and other diseases. Sodium intake should be gradually reduced to within 6 can per day. If combined with hypertension, coronary heart disease, kidney disease, etc., sodium intake should be strictly controlled and a low-sodium diet should be the mainstay.

Here I want to tell you JJ: The ultimate goal of each of us in the weight loss salon is to make ourselves slim and charming. Why don't we adopt some green ways to lose weight? Many JJs have adopted dieting methods to lose weight. I want to emphasize this here. Many JJs now misunderstand the meaning of dieting.

JJs, please note: ‘diet’ and ‘hunger strike’ are different. Many people believe that dieting means eating nothing. Just a few fruits a day to kill myself. Here, I want to tell you JJ, this is completely wrong. Dieting is about eating reasonably, not about going on a hunger strike. It emphasizes getting yourself properly organized in your diet. For example: If I eat high-calorie food today, I will choose some relatively low-calorie food tomorrow. Many people misunderstand what I mean by eating properly. Usually JJs ask me: "Why can't I lose weight even though I eat a reasonable diet?" Then, I asked several JJs what they eat specifically. When I looked at what they ate, I found that the reason why your weight remained the same was because you did not have a balanced diet. Many of the things JJ usually eats are those that make him gain weight easily. Although the quantity is small. But it can still easily lead to weight gain. For example: Yacou once mentioned on the Internet: If you consume 1,900 kcal a day, relatively speaking, you need to take in a balanced intake of 1,000 to 2,000 mg of calcium and 70 to 80 grams of protein a day. If you eat enough, you can lose 3-4 pounds in a week. If not, you will gain weight instead. Here, I want to tell JJ that he must master it~~~!

Here I want to tell you JJ, when losing weight, you should eat more high-fiber foods. Fiber in food comes in two categories: water-soluble and water-insoluble, both of which are important for weight loss and health. Eating more high-fiber foods can prevent "rich" diseases such as hernia, hemorrhoids, colorectal cancer, coronary heart disease, obesity, diabetes, high blood pressure, tooth decay and gallstones. The food with the highest fiber content is the cortex of grains such as rice and wheat, that is, rice bran and wheat bran. This fiber is insoluble in water and cannot be completely digested in the gastrointestinal tract. It has no calories and contains vitamin B, which can fill the gastrointestinal tract. It is a very effective and safe weight loss food. Its biggest benefit is to promote the peristalsis of the large intestine, shorten the time that food stays in the large intestine, and reduce the chance of bacteria in the large intestine converting food into toxic substances. It can also dilute existing toxic substances in the food, reduce the chance of damage to the large intestine, and prevent The occurrence of colorectal cancer and hemorrhoids; the chance of colorectal cancer increases when this fiber is lacking in food. Therefore, it is best for us to buy coarser rice to eat. Although it is not very tasty, it is very healthy.

Another type of dietary fiber can be soluble in water but cannot be digested. However, it can lower blood sugar and cholesterol, protect the heart and blood vessels, and has greater benefits. Common fruits and vegetables, such as carrots, celery, green vegetables, grains, beans, pears, plums, citrus, apples, watermelons, peaches, etc., are rich in water-soluble fiber and are also high-fiber foods.

In addition, you must not consume too much protein, as this will lead to obesity. Some people think that protein is for building muscle, and eating more eggs, milk, and lean meat is not a big problem. If you think so, you are totally wrong. Muscles grow according to the needs of your body, that is, they grow according to the intensity of your physical exercise. Muscles will not grow due to eating more. The body will convert excess protein into heat. The daily protein intake should not be less than 70 grams, more is okay, but too much is not appropriate, and should not exceed 150 grams. Divide the protein intake into two meals, and any two meals are acceptable. You can eat one egg yolk a day. Meat skin contains a lot of animal oil, which is a high-calorie substance and should not be eaten; egg yolks contain a lot of cholesterol and should not be eaten in large quantities. Protein intake should not be excessive and should be a daily staple food.

Regardless of the source of protein, protein should not be eaten as a staple food, but should be eaten as a non-staple food. The American medical community advocates that the daily protein intake should not be more than 30% of the whole day's calories, but it should not be less than 15%. For example, based on 15%, each person needs about 80 grams of protein per day, which is equivalent to a piece of chicken breast and a piece of chicken leg combined. Eating too much protein every day will gradually damage the kidneys. This is why protein cannot be eaten as a staple food, but should be eaten as a non-staple food.

Many JJs are resorting to hunger strikes, so I would like to ask JJs to think about it carefully. When you went on a hunger strike, did you ever think about the consequences? How many JJs can persevere? Often JJs can't hold on and end up overeating. After the gluttony, JJs felt extremely regretful, and their mood would start tomorrow. But it will still be the same tomorrow. JJs, hunger strike is not good for your health at all.

Why do we ruin ourselves? I know JJs all like to show off their beautiful bodies this summer. But JJs, do you want the person you like to see your skinny face and your scorched face? I believe that all JJs say they are unwilling. In this case, why don't we exercise more. Many JJs feel annoyed when they hear the word exercise. Then I would like to ask you JJ, if you are a beautiful girl who loves sports, then you can think about it, can you not be popular? I want to tell you that girls who love sports are always the most beautiful and sunny. If you don’t believe me, you can do a survey among men. They must like girls who love sports. (I'm not very good at talking because I'm young and have limited cultural background.)

Actually, I am a careless person. I still have a lot that I haven’t said to JJ, haha, I’ll wait for JJ to ask when the time comes. Because I can't even remember it.

JJ, don’t regard losing weight as a burden. I can tell JJ that I am not the kind of person who loves to lose weight at all, even when I lost 30 pounds in a month. I keep eating less. In the evening, I also eat meat. Although I am not the kind of girl who gets fat easily. Many JJs have told me that they want to become skin and bones. JJ, plump and round women are popular in many places now. Even if you become skin and bones, you still need to be healthy! Many people suffer from dehydration due to fasting to lose weight. I think I'm pretty good, I never really care about what I eat. I don't care if I'm fat or not, I care if I'm healthy or unhealthy. I never asked to be reduced to a skinny person. I can tell you guys, I was eating KFC a few days ago~! (Although it is junk food, I am still willing to eat it.) I prefer to exercise, because in this way, my metabolism speed is very fast. Naturally, I can’t gain weight anymore. Therefore, exercise must be good for JJs.

In fact, girls who play sports are always beautiful and sunny. Hey, JJ is right, there are no ugly women in this world, only lazy women. JJs, excessive hunger strike can easily lead to sudden death. JJs, please think carefully, why don’t we exercise more. I believe this summer will definitely be your opportunity to show off~~!

Food: Fat daughter’s weight loss recipe revealed

Breakfast cereal 1 bowl of soy milk 1/2 cup

Lunch tuna flying saucer mixed vegetable salad

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Afternoon tea 1 cup lemon soda

Dinner 1 bowl of mixed vegetables, chicken and spaghetti 1 bowl of radish and corn soup

"Fried" of the four flavors of Slimming

Many of my friends, like me (Zheng Xinyi), like to eat fried food because they are delicious and tasty.

Elephant Ear, a fried dough snack in Canada, is definitely my favorite, but after I started losing weight, I rarely eat it anymore.

A lot of fat is usually used when frying food, and the food will absorb a lot of oil during the frying process. Just like French fries, the finer they are cut, the larger the surface area and the more oil they absorb. A piece of fried chicken breast has 30% more calories than a piece of boiled chicken breast. Of course, eating fried foods that are full of fat will easily lead to obesity! It is better to eat less.

Despite this, the nutritionist sister said that you don’t need to completely give up fried food during weight loss, but you can’t eat it every day. If you eat it today, you should wait two or three days before eating it again. You can eat it once or twice a week. ! The same is true after you have successfully lost weight. If you don't eat fried food for several days or several meals in a row, you will not easily gain weight.

My nutritionist sister also taught me a good way to cook low-fat, which is to use chicken broth instead of oil.

I have now switched to cooking with chicken soup. Although it is not as tasty as cooking with oil, it still tastes good and allows me to eat healthily and fit!

Slimming Tips

Common Fried Food Traps

Speaking of fried food, fried food in fast food restaurants is naturally a huge trap. In addition, when you You will also encounter many traps when drinking tea. For example, a spring roll has 136 calories, and a taro wedge has 113 calories. The biggest trap is fried rice and fried noodles, because a bowl of fried rice or fried noodles is about the same as 3 bowls of white rice. Or noodle soup, so don’t fall into these traps!

Reference materials:/xiaoyuan/jiankang/kuaisu-jiankang-jianfei-shipu.html