First of all, let me tell you something: Nutritious weight loss does not result in immediate results, it takes a certain amount of time! You are mildly obese, ideal weight = 66 kg! There is indeed a slight distance from your current actual weight of 77.5 kilograms~! :)

(Of course, this is based on whether you do physical labor!)

Haha~! Don’t you find it troublesome? But I have to tell you everything clearly before that!

①Limit total energy: 1980 kcal per day is appropriate.

②Appropriate amount of protein: 15-20. Eat more high-quality protein such as milk, fish, chicken, lean meat, and egg white

③Limit fat: 25-30. Don’t eat fried foods

④Carbohydrate limit: 50~60. About 3 taels of rice per day

⑤ Dietary fiber: 20~30g/day. Eat more wheat bran bread and konjac products

⑥Limit salt and purine: bad for health, drink less thick soup

⑦Cooking methods and meal times: steam, boil, and roast are suitable. Avoid frying and deep-frying; 3 to 5 meals

⑧Adequate vitamins and minerals: eat more yellow and green vegetables and fruits

⑨Adequate amount of water. Drink a glass of water early in the morning to clear your stomach; drink water before meals to reduce food intake

Eat more foods high in B1 and B2: pork liver, black glutinous rice, peanuts, skimmed milk powder, whole wheat bread; liver, eel, Mushrooms, fungus, dried seaweed

12 kinds of food that are good for weight loss: seaweed, sesame seeds, bananas, apples, red beans, papaya, eggs, grapefruit, spinach, celery, peanuts, tomatoes (although boys generally I don’t like to eat fruits, but... I still hope to add some food that is good for my body)

Intensify exercise

Exercise time: more than 20 minutes, within 1 hour, you can 15:00～17:00

You can also exercise heart function for 30 minutes in the evening, 1 hour after meals

Brisk walking, jogging, medium to low intensity, continuous aerobic,

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10 to 15 push-ups, sit-ups or sit-ups to strengthen muscle strength and endurance.

15 minutes to improve flexibility of shoulders, chest, lower back, lower limbs, large muscle groups, stretching, shaking, massaging, hold for 30 seconds

Suggested recipes:

Breakfast: 250ml bag of milk or 250ml bag of soy milk, 2 pieces of buckwheat bread, 1 egg.

Snack: Eat fruit (such as 1 apple) around 10 o'clock in the morning, and do not eat other sweet snacks.

Noon: 2 taels of rice, 1 portion of half-vegetarian and half-vegetarian dishes (such as cucumber slices with some fungus; about 100 grams of meat, appropriate amounts of other foods), and 1 portion of other green vegetables.

Eat fruit (such as 1 banana) between 3 and 4 noon, but not too much.

Dinner: 2 taels of noodles (if you like pasta).

Snack: Eat a tomato at around 8pm.

Do not sleep for more than 8 hours a day, and take a break at noon for no more than 1 hour. Be sure to go to bed before 11 o'clock in the evening; the best lunch break is 30 minutes!

According to other similar experiments on obese people, following this plan for 3 months will definitely produce good results. At the same time, it should be adjusted at any time according to the actual situation in order to achieve better results.

Supplement: For those with type O blood, you should increase your calcium intake appropriately and eat some highly alkaline vegetables and fruits; it is suitable for fast walking, running, swimming and other large-volume sports. .