People need to consume at least 1000 calories every day.

Two meal replacement milkshakes produce 200 kcal× 2 = 400 kcal.

Ordinary dinner is about 600 calories per meal.

The total calories of three meals is 1000 calories.

Normal people consume 2000-2400 calories a day.

The lack of 1000- 1400 calories needs to be supplemented by burning fat (only a balanced diet will burn fat, otherwise it will only consume muscles, such as dieting. Without muscle, it will rebound immediately and be fatter than before)

Consume 7000-9800 calories per week.

7700 calories = 1 kg fat

Reduce 0.9 1- 1.27 kg a week.

So it's about 4-5 kilograms a month.

Method:

Needless to say, the most effective and common way to lose weight is dieting. Any physical exercise can only be used as an auxiliary method and can be used for plasticity. Dieting is not eating nothing, but paying attention to certain methods.

1, breakfast first: don't think you can lose weight without breakfast. In fact, a rich breakfast will refresh you all day. Skipping breakfast will only consume your muscles instead of fat, and it will make you feel groggy all day.

2. Don't eat after noon: 12 After noon, don't eat any more. It is said that you can lose one catty a day.

3, drinking Pu 'er tea method: Pu 'er tea has the magical effect of clearing the intestines and facilitating defecation. After a meal, soaking in a cup of thick Pu 'er tea for 20 minutes-half an hour can scrape off the body's oil. It is best to drink Pu 'er tea as boiled water, and drink a lot every day. You can pick up the stool three or four times and pull it down immediately after eating.

4, chew slowly: you can eat a little staple food when you are very hungry, but you must chew slowly. It is best to chew for more than 20 times, which can increase satiety and avoid eating more.

5. Eat more meals and less food: This method is suitable for MM who has successfully lost weight to keep fit, that is, don't follow the traditional diet method of three meals a day, only eat when hungry, and be sure to eat less. There is no problem eating seven or eight meals a day. This method can also be used to lose weight, but it is slower.

6, two meals a day to lose weight:

Every morning, the first thing to do is to drink a large glass of light honey water. 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 suitable. This can replenish water to the body, moisten the stomach, prevent constipation and keep the sound. Then you'd better drink another cup of boiled water and continue to lavage 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. Be careful not to buy yogurt with protein content 1.0%, which is not real yogurt. It is best to take the yogurt out of the refrigerator and heat it one hour in advance. 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 get warm soon. But don't use microwave heating to avoid killing precious lactic acid bacteria. )

10 am: If you are hungry, you can eat a small fruit, such as kiwi fruit, nectarine and 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 1 cup of yogurt. Just drink two cups of yogurt (125ml). Then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. With a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce instead of 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.

Every day, we drink about 800 ml of yogurt, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables and 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.

A diet of two meals a day is healthy, effective and easy to adhere to. This diet has a wide range of food choices, so obese people can not only enjoy the delicious food, but also achieve the goal 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 every meal? In principle, eat healthy low-calorie foods, such as vegetables, fruits, miscellaneous grains porridge, sweet potatoes, corn, soybean milk and so on. 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 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, barley porridge, two pineapples and an orange.

Weight loss principle:

1. Add non-calorie seasoning, such as lemon juice or vinegar. You can drink pure water or scented tea in the afternoon.

No matter how long there is 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 last 2 1 day. If you have reached the ideal weight, you can stop dieting in advance.

Six reasons for recommendation:

1, which is very convenient. Although eating out has no right to choose food, you can choose not to eat.

2. Very elastic. In principle, don't eat after 2 pm, but if you eat late for lunch, you can adjust it.

3, so obvious. The slimming effect of face, chin, abdomen and thick waist is the most obvious.

4. Good health. The spirit becomes very tired and the body and mind become light.

5. Good health. As long as you persist for half a year to one year, you can improve your physique and achieve "eating fat physique".

6. The effect is good. After using this diet, obese people will be more energetic, sweat will be reduced after exercise, and high blood pressure will be alleviated.

Small reminder:

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 fruit. I really can't stand eating low-calorie fruit at night.

How to avoid eating when you want to lose weight;

1, distraction method: You can find a novel to read, preferably a novel by mystery novel or a gangster with a compact plot. Time flies when you are immersed in it, so go to bed at once. Never watch TV to distract you, it will make you more greedy.

2, chewing gum method: as soon as you feel like eating, chew one or two pieces of gum to make your mouth move.

3. reverie method: lie in bed, close your eyes, imagine all kinds of foods, 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 daydreaming method. The secret is that you should never carry money in your pocket 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, and you can also pad your stomach, or you can imagine cucumbers as crispy foods such as potato chips through comprehensive daydreaming.

6, for example: find a very thin person you know, it is best that he is in front of him, looking at him and secretly telling himself: I want to be as thin as him!

7. Self-encouragement method: shout out: "Come on, you are the most persevering!" "I don't eat, I can't eat." "Hold on a little longer" and other encouraging words.

8, drinking water method: drink water, drink enough, you can't eat any more, you can also drink sugar-free carbonated drinks, which can increase satiety, but it is not recommended because it contains a lot of calories.

In a word, I think daydreaming is the most useful method, but I must practice it to some extent. I have tried this method again and again, and it has accompanied me through a difficult period. It is really useful!

I heard some ways to lose weight:

1, egg+cucumber: You can lose 5-7kg after eating for a week (boiled eggs and raw cucumbers).

2, apple three-day diet: it is best to use summer apples or choose sweet and sour ones, not too sweet, just eat apples for three days, you can lose weight 1- 1 kg.

3, apple milk method: eat for two days, eat only apples on the first day, drink skim milk the next day, and lose one kilogram in two days.

4, honey three-day method: only drink honey for three days, do not drink water, you can lose weight 1- 1 kg.

Red bean method: Red beans can be boiled into porridge and eaten for a week to reduce ⒌-⒎ kilograms.

6, black rice to lose weight: the same method as red beans, ten days as a cycle, can be thin 1- 1 kg.

7. Boiled celery: After boiling celery with water, mix it with vinegar and eat it evenly, which can reduce [6]-[10] A Jin Week (only eating celery).

8, kelp diet: mixed with vinegar to eat; Can be used for treating constipation; Reduce ⒌ -⒏A Jin Week.

1, Grape Diet: You can lose weight by eating grapes for only one week.

10, 12-day diet: only eat fruits and vegetables [calories are lower than 1000 calories, and only mix yogurt or skim milk on the last day], and the weight on the last day can be reduced by 12%.

1 1, black coffee diet (not very good, very harmful to the stomach): drinking only black coffee in a week can reduce ⒎ -⒑Jin.

12, choose not to eat one day a week: you can lose weight in one month.

How to eat without getting fat

1. Eat grains such as rice as staple food: eat with vegetables, not with vegetables.

2. The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk has no taste and cannot be changed at once, you can switch to low-fat milk first, or drink it 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, eat thin, and don't eat fat. When eating cake, remove the cream or whipped cream decoration in the outer layer and interlayer.

4. Don't add extra fat: 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.

Cakes 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 foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content.

7. Eat more vegetables: It is best to eat three plates of vegetables every 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 you make it into juice, you need a lot of fruit. Usually, a cup of fruit juice is made of three kinds of fresh fruits, which will increase calories and filter out some dietary fiber when filtering, so fruit juice is not suitable to replace fruits.

9. Eat vegetables before eating meat: Changing the order of meals. Eating vegetables before eating 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 the oil slick before eating to reduce fat intake.

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12. Reduce the consumption of oil packets: When eating cooked food or instant noodles on the market, the oil packets included can be eaten as appropriate, and it is not necessary to use them all.

Add 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 rich in fruits, vegetables and soybean foods.

2. lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce, 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 your skin tense. There is no doubt about it.

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 to kill 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 think about any fried food.

Five food taboos

1, pasta.

2. bread. Eat two slices of thin bread at most every day.

3. Expanded food. This kind of food is usually beautifully packaged. When buying, you should know the ingredients of the food. Once you find that the sugar content exceeds 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 taste" within one week. Never use them as a staple food, but it is more interesting to have tea as a snack occasionally. If you subtract a lot of foods containing sugar and hydrogenated oil from your diet. You will find that maybe your figure has become thinner unconsciously.

Two days of milk clearing intestines and losing weight on weekends.

Suitable for people: slightly overweight, healthy stomach.

Implementation plan: only lose weight for 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 and nothing all day. Wash the apple when eating, then take a sip slowly and stutter.

The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one cup at a time. Drink only milk and eat nothing else all day. 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 amount. )

If you reach your ideal weight, you can do it again in this way. No water in the middle. Apples and milk can't be eaten together, they must be eaten separately, so as to be effective. We can't drink water, because if we drink water during weight loss, then our bodies will definitely consume the water we consume first, but not the water in our bodies. Eating apples without drinking water will basically reduce the body's water. On the day of drinking milk, the water content is almost reduced and it will become fat.

Important note: Milk Day is very important, and you can't drink water. If you cycle several times, you can definitely lose weight. It actually reduces 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 will make you fat.

First place: chocolate biscuits (6 tablets a day, 302 calories, per year 14 kg)

Do you feel hungry when you drink tea? 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 bring some favorite chocolate biscuits to satisfy your hunger. But do you know what's in chocolate biscuits? The answer is: lots of sugar and lots of fat. If you eat chocolate biscuits every afternoon to satisfy your desire, you will gain 7 kilograms in just half a year. If this situation lasts for one year, 65,438+04 kilograms of meat will move with you. Behind delicious food is a trap of high calorie waiting for you. Food with high oil and sugar will make people aging rapidly.

Suggestion: In order to obtain antioxidant effect, it is best to drink more low-calorie green tea instead of getting polyphenols from chocolate.

Second place: chocolate bar (eat one piece a day, the calorie is about 280 calories, and gain weight 13 kg a year).

If you don't have time for dinner, a solid chocolate bar is your snack? If you really fill your hunger with chocolate bars, don't cook another dinner. Because a chocolate bar has half the calories of a dinner. If you can't live without the delicious chocolate, caramel and peanuts, then I suggest you keep an eye on the numbers in weighing scale. 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 and will also accelerate your aging.

Suggestion: If you can't give up the habit of eating a piece of chocolate every day, you'd better take time to jog for half an hour every day to balance the calories of that small piece of chocolate.

Third place: canned fruit juice (500ml per day, 255 calories, one year12kg).

I know vegetables and fruits are rich in vitamins and minerals, but I'm 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 by light. If you look carefully at the label on the canned fruit juice, you will 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, come to a can every day. The high sugar content in fruit juice will make you increase 12kg after one year.

Suggestion: For the sake of health and health, eating more fresh fruits and vegetables is definitely the only way to keep slim.

Fourth place: ordinary cola (drink 375 ml a day, calories 168 calories, gain 8 kg a year)

Coke is the most common drink for everyone. Of course, when you eat hamburger fries, you should go with coke. When people get together to share delicious pizza, they will also use cola to match the taste of pizza. However, even without food, many people have developed the habit of drinking a cup of coke every day. This is because caffeine and special formula in cola are addictive. Although there are 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 all day, you'd better do more exercise to burn extra calories. Because one can a day can make you gain 8 kilograms a year later. What's more frightening is that the cola 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 juice sodas and so on.

Suggestion: If you really can't quit Coke, you'd better choose low-calorie Coke instead of sugar.

Fifth place: beer (drink 375 ml a day, calories 147 calories, gain 7 kg a year)

When friends eat or sing together, beer is an inevitable entertainment role. However, if you only drink one can of beer every day, you will gain 7 kilograms after one year. This is why beer is called liquid bread, and people who drink beer often have 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. Drinking beer before going to bed will lead to a lot of water accumulation in the body and frequent urination at night.

Suggestion: cook with beer. 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 caused by alcohol.

Food that can eat fat

fruit

Grape juice and wine contain resveratrol, a natural substance that lowers cholesterol. Animal experiments have also proved that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

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 breakfast!

garden stuff

Garlic contains sulfur, and the sulfhydryl compound can reduce cholesterol in blood, prevent thrombosis, increase high-density cholesterol and help to lose weight.

Besides 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 to eliminate excess fat in the intestine.

Onions contain 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 feces. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.

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 corn.

aquatic product

Oysters are rich in trace elements zinc and taurine, which can promote the decomposition of cholesterol and help reduce blood lipid levels.

Kelp is rich in taurine and dietary fiber alginic acid, which can reduce blood lipid and cholesterol in bile.

dairy produce

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 weight.

edible mushrooms

Lentinus edodes can significantly reduce cholesterol and triglyceride levels and increase high-density cholesterol in the body.

Auricularia auricula is rich in iron, vitamins and phospholipids, which can promote digestion and reduce blood lipid.

tea

It can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Drinking 3 cups of Tuocha produced in Yunnan can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber and cannot be digested. If you stay in your stomach for a long time, you will feel full. More importantly, it can burn fat, and the key to this effect lies in vitamin B 1. Vitamin B 1 rich in tea is a necessary substance for fully burning fat and converting it into heat energy.

fish

It is a high-slow, white and low-fat food, which contains a variety of unsaturated fatty acids necessary for human body. It has the effects of inhibiting platelet aggregation and lowering cholesterol, and can strengthen brain and improve intelligence. Eating fish is good for health, nourishment and beauty. This is just a traditional saying. Nutritionists tell us that many fish we often eat are extremely high in fat and can be called "weight loss killers".

chrysanthemum

It has the functions of lowering blood fat and steadily lowering blood pressure. The effect of green tea on 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 medicinal and edible properties and 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, have good lipid-lowering effects.

Lose weight by walking!

1 Watch your walking posture:

On the way to and from work every day, try to walk if you can. Walking posture is very important. Chest out, abdomen in, hips in. Never bend 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 won't shrink. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

2 Increase the stride of walking:

Take walking as a weight loss exercise, you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

3 Heel first landing:

Focus on the front foot. Every step, the front foot should land in the order of heel, arch and toe, so that the heel will naturally rise when walking, and the leg area will become tight and symmetrical.

Swing your schoolbag and practice your arms.

Women usually take their bags with them when they go out, so that they can swing them back without disturbing others. This kind of bag throwing exercise can exercise arm muscles.

5. Exercise while waiting for the bus

While waiting for the signal, you are not idle. You can use this time to do abdominal exercises, focus on the abdomen and tighten it with all your strength. Feel your navel close to your back, you insist on recovering it for six seconds, and so on.

6 sitting on the bus

When there is a seat in the car, you can exercise easily, with your legs at 90 degrees, your heels fixed and your toes swinging up and down repeatedly. This action can exercise your calf muscles and make your calf lines more symmetrical.

At the same time, when sitting, you can also exercise your abdominal muscles, lift your legs together to a height of about five centimeters from the ground, pause your legs, and keep this posture for as long as possible.

Standing on the bus

It doesn't matter if there are no seats in the car, because you can do a lot of small sports when standing. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner. Or hold the railing with your hands, count the beats and tighten your abdomen. This method can effectively tighten abdominal muscles and gradually contract the lower abdomen.

Ways to reduce abdominal and thigh fat:

First, take off your socks, tie your thumbs together with a rubber band that ties your hair, and then lie flat on the bed. At this time, you can listen to music and have a rest. But at this time, as long as the upper body has a rest, the legs and abdomen will lose weight!

Key points: First of all, you should pay attention to keeping your heels together and your knees as close as possible while your thumb is tied. 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 feet and thumbs to lose weight and shape?

Principle: When the human body is sleeping, if the posture is not good, it will lead to bone distortion, so it is easy to gain weight. Use this trick to correct the bad sleeping posture, so that the muscles of the lower abdomen and thighs that do not exercise at ordinary times can be exercised, and the partial weight loss effect can be manifested. Stick to it for 5 minutes every day, and you will see the effect after half a month.