Healthy eating I hope you can lose weight successfully! The following is my personal experience ~ I wrote "The General Strategy of Losing Weight", and I paid my heart for your reward points! ~ weight loss principle: people need to consume 65,438+0,000 calories a day. Two meal replacement milkshakes produce 200 calories ×2=400 calories. A normal meal is about 600 calories. Three meals add up to 65,438+0,000 calories. Normal people consume 2000-2400 calories a day, which is 1, 000-65438+. If you lose your muscles, you will bounce back immediately and be fatter than before. ) You will consume 7000-9800 calories a week = 1 kg. You will lose 0.9 1- 1.27 kg a week, so you will lose about 4-5 kg a month. Method: Needless to say, the most effective and common way to lose weight is dieting and any exercise. 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 burn muscles instead of fat, and it will make you feel groggy all day. 2. Don't eat after noon: I won't eat after noon 12. It is said that you can lose one catty a day. 3. Drink Pu 'er tea: Pu 'er tea has the magical effect of clearing the bowels and relaxing bowels. After dinner, I will soak a cup of strong Pu 'er tea for 20 minutes-half an hour to scrape off the oil. It's best to drink Pu 'er tea as boiling water and drink a lot a day, so that I can pick up three or four stools and pull them down immediately after eating. But be sure to chew slowly, and it is better to chew more than 20 times in one bite, so as to increase satiety and avoid eating more than 5 meals and less. This method is suitable for MM who has successfully lost weight to keep fit, that is, don't eat three meals a day according to the traditional method, eat only when you are 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 six or two meals a day is slower to lose weight. Pay attention to choose completely liquid honey without crystallization, and the color should be 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 slice 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 anything with protein content > 1.0%, which is not real yogurt. Yogurt had better be taken out of the refrigerator one hour in advance to warm it. 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, 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. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion. 4 pm: You can have another cup of yogurt if you are hungry. * * * Drink about 800 ml of yogurt a day, plus 50 grams of grain, 100 grams of meat/fish, 400 grams of vegetables, 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. The diet of two meals a day is a healthy, effective and easy to adhere to. There are a wide range of food choices in diet, so obese people can not only enjoy delicious food, but also achieve the goal of losing weight. Obese people only eat breakfast and Chinese food a day, and don't drink water for 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 eat enough. (Note: Try not to eat snacks. You know, the calories of a small cake are considerable. Nutritional breakfast recommendation: apple kiwi salad, half a 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 between meals, you can only eat two meals a day. In a few days, obese people will soon lose weight. 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. Highlight 6: 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, you don't eat after 2 pm, but you can adjust it if you are late for lunch. 3, so obvious. Face, chin, abdomen and thick waist have the most obvious slimming effect. 4. Good health. The spirit becomes very tired and the body and mind become light. 5. Good health. As long as you persist for six months to one year, you can improve your physique to "eat 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 relieved. Tips: 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 bear to eat low-calorie fruit at night. Ways to avoid eating when losing weight: 1. Distraction method: You can find a novel to read, preferably a compact mystery novel or a gangster novel. Immerse yourself in it, and time will pass quickly. Go to sleep quickly. Never watch TV to distract you, it will make you more greedy. ) 2. Chewing gum method: Chew one or two pieces of chewing gum as soon as you want to eat to make your mouth move. 3. Dreaming method: lie in bed, close your eyes, imagine all kinds of delicious food, imagine their taste, imagine their feeling in your mouth, and increase your satisfaction. 4. Supermarket shopping: This method is a comprehensive distraction method and reverie method. The secret is never to carry money in your pocket, so as not to buy food if you can't hold it for a while. 5. Cucumber method: This method may be the most useful. Eating cucumbers won't make you fat, you can also pad your stomach, and you can also imagine cucumbers as crispy foods such as potato chips by comprehensive daydreaming. 6. Example method: Find a thin person you know, preferably he was in front of you at that time. 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 words to encourage yourself. 8. Drinking method: If you drink too much water, 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. To sum up, I think daydreaming is the most useful method, but we must practice it to a certain extent. I tried this method again and again, and it accompanied me through a difficult time. I heard some methods to lose weight: 1, egg+cucumber: you can lose 5-7 kg after eating for a week (boiled eggs, raw eggs and cucumbers). 2. Apple three-day diet: it is best to eat summer apples or choose sweet and sour apples, not too sweet, only eat apples for three days, but you can lose 1-5 kg. 3. Apple milk method: eat two. You can lose one kilogram in two days. 4. Honey three-day method: only drink honey without water for three days, and you can lose 1-2 kg. 5. Red bean method: Red beans can be cooked into porridge, and they can lose weight 1-3 kg after eating for a week. 6. Black rice can lose weight: made according to the red bean method, 10 days is a cycle, and it can lose weight 1-3 kg. Can be used for treating constipation; Lose weight in a week 1 kg. Grape diet: only eating grapes a week can reduce weight by 65,438+00 kilograms a week. Diet on day 12: Eat only fruits and vegetables on day 12 [calories are less than 1000 calories. ]/kloc-you can lose weight in 0/2 days 12%1/black coffee diet (not very good, it is very harmful to your stomach): you can lose weight by drinking only black coffee a week12, and you can choose not to eat one day a week: one. 2. The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk is tasteless 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 gradually 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. Remove the cream or whipped cream decoration from the outer layer and interlayer when eating the cake. 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. 5. control cakes and snacks: usually snacks are high in fat, sugar and calories, so you must control your consumption. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on. 6. Choose more plant-based protein foods: substitute edamame, soybean and some bean products for some meat. 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 dishes of vegetables a 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 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 first, then meat: Changing the order of eating vegetables first, then 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. 165438+ 12. Reduce the consumption of oil packets: When eating cooked food or instant noodles on the market, you can eat the included oil packets as appropriate, but you don't have 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. Fruits, vegetables and soybeans are rich in dietary fiber. 2. lettuce. Eating lettuce every day is not only to get rich vitamins and trace elements, but also contains lettuce element, which can promote digestion, soothe the nerves and moisturize the 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. You can consider eating nuts and vegetable salad together, killing 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 consider 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. Know the ingredients of food when you buy it. 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 treat them as staple food. It is more fun to treat tea as an occasional snack. If you subtract a lot of foods containing sugar and hydrogenated oil from your diet. You will see that maybe your figure has become thinner unconsciously. Suitable for people who lose weight by clearing their intestines with milk for two days on weekends: people who are slightly overweight and have a 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 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 the ideal weight, you can do it again. No water in the middle. Apples and milk can't be eaten together, so they must be eaten separately, which is effective. We can't drink water because if we take in water in the process of losing weight, then our bodies will definitely take in the water we take in first, not the water in our bodies. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat. Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, and you will definitely lose weight. And actually lose 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 make you fat. First place: chocolate biscuits (6 tablets a day, 302 calories, one year 14 kg). Do you feel hungry when you drink tea? Have a chocolate biscuit. Although the diet books all say that celery and carrot sticks should be used instead of snacks, these fruits and vegetables are healthy but tasteless, so take 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 satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kg of meat will move with you. Behind the delicious food is a trap of high calorie waiting for you. Foods with high oil and sugar will make people aging rapidly. Suggestion: To obtain antioxidant effect, it is better to drink more low-calorie green tea than to obtain polyphenols from chocolate. Second place: chocolate bar (eat one every day, the calorie is about 280 calories, and gain weight 13 kg a year). If you don't have time for dinner, shall I give you some snacks to satisfy your hunger? If you really fill your hunger with chocolate bars, don't make up for another dinner afterwards. 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, which 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 find 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 a day, 255 calories a year 12 kg) knows that vegetables and fruits are rich in vitamins and minerals, but they are 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 can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added. So, if you think drinking fruit juice is more nutritious, come to a can every day. The high sugar in fruit juice will make you gain weight 12kg after one year. Suggestion: In order to keep healthy, eating more fresh fruits and vegetables is definitely the only way to keep slim. Fourth place: Ordinary cola (drink 375ml a day, calories 168cal, gain 8 kg a year) Cola is the most common drink for everyone. Of course, when you eat hamburger fries, you should match coke; And when we get together to share delicious pizza, we also use coke 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 already 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 for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. Even 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 soft drinks, root beer and so on. Suggestion: If you really can't give up coke, you'd better choose low-calorie coke instead of sugar. Fifth place: beer (drink 375ml a day, calories 147cal, gain 7 kg a year). When friends have dinner 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 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 dishes, but also avoid the high calorie burden caused by alcohol. Foods that can eat fat, fruits, grape juice and wine all contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove 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! Vegetables and garlic contain sulfur, and the sulfhydryl compounds formed can lower blood cholesterol, 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. Grain oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis. Corn is rich in calcium, phosphorus, lecithin, vitamin E and so on, all of which have the function of lowering cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn. 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. 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 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 can reduce blood lipid and cholesterol levels, enhance the toughness of microvascular wall and inhibit atherosclerosis. Tuocha produced in Yunnan, drinking 3 cups a day, can greatly reduce the fat in the blood. Tea contains a lot of dietary fiber and cannot be digested. Staying in your stomach for a long time will make you 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 fat to be fully burned and converted into heat energy. Fish is a kind of food with high protein and low fat, which contains a variety of unsaturated fatty acids necessary for human body. It has the effects of inhibiting platelet aggregation, lowering cholesterol, strengthening brain and improving intelligence. Eating fish is good for health, nourishing and beautifying. 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 morifolium has the effects of lowering blood lipid and steadily lowering blood pressure. The effect of green tea on lowering blood pressure steadily. 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 dual-purpose of medicine and food, and has good health care value. In addition, other fresh green vegetables, fruits and seaweeds rich in cellulose, pectin and vitamin C, such as celery, cabbage, green pepper, hawthorn, fresh dates, citrus, laver and spirulina, have good lipid-lowering effects. Lose weight by walking! 1 Pay attention to your walking posture: on your 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 stoop. 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 contract. 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: If you think of 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 the thigh muscles and avoid the radish legs landing on the ground with three feet first: put the center of gravity on the palm of the front foot, and land on the front foot in the order of heel, arch and toe with each step, so that the heel will naturally rise after walking. The districts and counties of the legs will become compact and symmetrical. 4. When women go out to practice their arms, they usually wear backpacks. You can swing back and forth if you don't interfere with others. This kind of bag throwing exercise can exercise their arm muscles. When waiting for the bus, you have nothing to do. You can use this time to practice your abdomen, focusing on the abdomen and tightening it with all your strength. It feels like your navel is close to your back, and you can persist in restoring it for six seconds. Repeatedly 6 When sitting on a bus, you can exercise easily, your legs are set at 90 degrees, your heels are fixed, and your toes swing up and down repeatedly. This action can exercise your calf muscles, make the calf lines more symmetrical, and exercise your abdominal muscles while sitting. Lift your legs together to a height of about five centimeters from the ground, and hang your legs as far as possible. Hold on as long as possible. It doesn't matter if you don't have a seat when standing on the bus, because you can do a lot of small sports when standing. You can hold the rings on the bus by hand, sometimes hold them tightly, sometimes relax them, and do them repeatedly, which can make your wrist thinner. Or hold the railing with both hands and press the abdomen inward while counting the beats. This method can effectively tighten abdominal muscles, which is a way to reduce abdominal and thigh fat: first, take off your socks, tie your thumb together with a rubber band to tie 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 keep 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 much as possible, with a sense of tightness, and tied for 5 minutes every day. What is the reason for this binding thumb 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 effect of partial weight loss will be revealed. Stick to it for 5 minutes every day, and you will see the effect after half a month.