1, a week diet detailed explanation
Monday of weight loss diet
Breakfast: yogurt, fruit, oatmeal.
Lunch: a small bowl of rice, cold broccoli and a boiled egg.
Dinner: vegetables, fruits, protein food, a little lean meat.
Weight loss exercise recommendation: jog or brisk walk twice, each time for at least 30 minutes, and at the same time cooperate with some aerobic relaxation exercises.
Tuesday of weight loss diet
Breakfast: salad, whole wheat toast, wheat germ milk and kiwi fruit.
Lunch: vegetarian dumplings and assorted egg drop soup.
Dinner: tomato macaroni, cabbage slimming soup.
Weight loss exercise recommendation: 30 minutes of yoga practice, 10 minutes of stretching ligaments, and 30 minutes of aerobic jogging.
Wednesday of weight loss diet
Breakfast: a small bowl of coffee, apples and oats.
Lunch: a small bowl of rice, vegetarian stewed lentils, fried vegetables and winter melon soup.
Dinner: chicken, roasted carrots and cold celery.
Weight loss delivery recommendation: 40-50 minutes of aerobic exercise (spinning, barbelling, aerobics, etc.), 10 minutes of ligament stretching.
Weight loss diet Thursday
Breakfast: oolong tea, monkey peach.
Lunch: crucian carp radish bean curd soup, boiled eggs 1 piece, vegetable salad.
Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato paste and a raw cucumber.
Recommended exercise: change the content of exercises, such as swimming and skipping rope, and strengthen flexible exercises.
Friday of weight loss diet
Breakfast: sweet potato porridge, pears.
Lunch: tomato and beef risotto, cabbage and mushroom soup.
Dinner: vegetable dry noodles, mushroom and cucumber slimming soup.
Weight loss exercise recommendation: 30 minutes of jogging, 30 minutes of resistance equipment practice, 10 minutes to relax muscles.
Saturday of weight loss diet
Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.
Lunch: one boiled egg, roasted sea fish, fried vegetables with mushrooms and a small bowl of rice.
Dinner: turkey breast or a piece of chicken breast, lettuce or tomato salad, coffee or tea.
Weight loss exercise recommendation: 45-50 minutes of yoga class and 30 minutes of jogging.
Sunday of weight loss diet
Breakfast: porridge (a small bowl), bread (a slice) and grapes.
Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.
Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.
Weight loss exercise recommendation: 30 bicycles, 40 minutes of jogging, 10 minutes to relax muscles.
2, diet taboos to lose weight
1, all western food: don't look at the dishes, each dish only occupies a corner of the market, but the calories of western food are more amazing than those of Chinese food. An onion appetizer can have as many as 800 calories, not to mention steak.
2. Camouflaged food: Many foods are characterized by health, but in fact there is not much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big Burger: Increase the hamburger, double beef patties, constant price-can you really take advantage of it? The calories of the Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves very reluctantly.
4. Bread with stuffing: The bread itself is nutritious, but it is not the same with chocolate, fruit and cream stuffing. Not only is the sugar and calories doubled, but the nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, small cakes with large calories: the cake does not seem to have so much fat and calories, but various high-calorie raw materials are added during processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" the coffee, choose a low-fat type, and do not add sugar and cream.
7. Food aroma in the supermarket: It is the easiest to get hungry when shopping, and then attracted by the aroma of snacks and meat products in the supermarket, which will make people eat twice as much in the next meal. Bring water and low-calorie biscuits when you go shopping, and you can avoid overeating because you can't resist the temptation of food.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried foods: All fried foods should be eaten less. Don't think that fried vegetables and bean products will be healthy. They also contain a lot of fat and should be deleted from your menu.