First, men eat healthily for a week.
1, a man's diet for a week: Monday.
Losing weight is more than determination and enthusiasm. It's best to calm down and finish a week's weight loss plan, and tell yourself that you must strictly abide by the rules and never be lazy and foul! Start rational weight loss, which is a good starting point!
Breakfast: 65438 boiled egg +0,65438 sugar-free soybean milk+0 cup (about 200ml).
Lunch: winter melon soup is the main dish, rice 1 small bowl (2 Liang), cucumber cold dish 1 dish.
Dinner: 1 apple, a piece of clear water fish (about 70g).
The main diet food: wax gourd, sweet and light in taste, slightly cold in nature, has the effect of diuresis and detumescence. If you can eat with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body and play a role in losing weight.
2. Men's diet for one week: Tuesday
I can't eat and drink as I like, and I always feel a little hard. At this time, I have to ask myself a question: Why should I lose weight? What is my goal? Remember to cheer for yourself and stick to it!
Breakfast: 1 tea eggs, 1 bowl of rice porridge (1 rice);
Lunch: fried leek is the main dish (a little eggs or lean meat can be put), with rice 1 small bowl (2 Liang)
Dinner: 1 banana, 3 slices of whole wheat bread.
Main diet dishes: leek, which is rich in nutrients such as calcium, phosphorus, iron, protein, vitamins, etc., also contains a lot of fiber, which can enhance the peristalsis of the gastrointestinal tract and accelerate the discharge of excess nutrients and excess fat in the intestine.
3. Men's diet for one week: Wednesday
Besides eating as little as possible, you should also drink more! Drinking more water can speed up metabolism, and it is best to drink more tea, especially green tea, which can get rid of greasy and has a good auxiliary effect on weight loss. Come on, don't be discouraged!
Breakfast: 1 bowl of cereal (about 80g oats).
Lunch: kelp is the main dish (both fried and mixed), steamed bread 1 (2 Liang).
Dinner: 1 cucumber, 1 cup of low-fat milk (about 200ml).
The main diet dishes: kelp, kelp clearing heat and promoting diuresis, have the effect of reducing fat and lowering blood pressure. Contains a variety of minerals and vitamins, can reduce the deposition of fat in the heart, blood vessels and intestinal wall, and is a good product for reducing fat and weight.
4. Men's diet for one week: Thursday
Have you ever thought about giving up after losing weight? Hurry up and watch some good movies performed by handsome men and beautiful women. The beautiful girl on the screen, with her perfect figure and charming appearance, will bring you endless motivation. Keep working hard towards high standards, and a good figure must be yours!
Breakfast: tea eggs 1.
Lunch: white radish is the main dish, and corner cakes are 2 cents (* * * 2 Liang per month).
Dinner: 1 tomato and 5 prawns boiled in water.
The main diet dish: white radish, sweet in taste and cool in nature, has the effects of relieving annoyance, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure and is very beneficial to lose weight.
5. Men's diet for one week: Friday
If you want to lose weight successfully, you must strictly control your diet while exercising. A lot of exercise makes people appetite and feel hungry faster. At this time, if you let go of your belly and eat Haisai, your previous hard work will be in vain. I just want to lose weight, and my skin seems to be not as good as before! Remember: pay special attention to beauty during weight loss!
Breakfast: 1 bowl of rice porridge (about 80g of rice).
Lunch: mung bean sprouts are the main dish (both stir-fried and mixed), rice 1 small bowl (2 Liang).
Dinner: 1 apple, 1 steamed sweet potato (about 80g).
Staple food: mung bean sprouts, rich in plant protein and multivitamins. Very suitable for home cooking, cold or fried, all delicious. Regular consumption of mung bean sprouts helps to eliminate boredom, diuresis and reduce blood fat.
6. A man's diet for a week: Saturday
People who lose weight often feel hungry and can eat a small amount of low-sugar fruit to satisfy their hunger. Tomorrow is Sunday, so it is suggested to arrange some entertainment activities to consolidate the hard-won weight loss achievements. Tonight, you should also keep a diary to summarize the experience of losing weight for a week. Finally, don't forget to ask yourself: What should I do to lose weight next week?
Breakfast: 65438 boiled eggs +0, a glass of milk (about 200ml).
Lunch: Main course: Auricularia auricula (stir-fried), 1 bowl of porridge (2 ounces of oats).
Dinner: 1 banana, steamed sweet potato (about 80g).
The main diet dish: Auricularia auricula is sweet and cold, high in protein, low in fat, rich in fiber and minerals, and it is a famous vegetarian food. Auricularia auricula also contains a polysaccharide substance, which can reduce blood lipid and cholesterol and effectively inhibit the formation of obesity.
7. Men's diet for one week: Sunday
Don't make yourself physically and mentally exhausted in order to lose weight. I believe that as long as I persist, I will definitely lose weight. There is no shortcut to losing weight. If you want to lose weight successfully, you still have to rely on a strong will, but this will is not to force yourself too much. When you face it with a relaxed mood, you can go on easily.
Breakfast: 1 bowl of cereal (about 80g of cereal).
Lunch: Cucumber is the main dish (both fried and mixed), rice 1 small bowl (2 Liang).
Dinner: 1 tomato, 2 slices of whole wheat bread.
The main dietetic dishes: cucumber, the slimming effect of cucumber can not be underestimated, it is rich in cellulose, which can promote the excretion of cholesterol and the elimination of intestinal corrupt residues; In addition, it also has propanol diacid, which can inhibit the conversion of sugar into fat, so eating more has the effect of improving intelligence.
A week, did you insist? If you insist, we applaud you. Boys used to eat a lot and lost a lot of weight at once. You must stick to it. Coupled with reasonable exercise, the handsome man is really not far from you.
Second, men's healthy weight loss massage methods
1, abdominal massage to lose weight
Abdominal massage is a simple and effective way to lose weight. Abdominal massage is also suitable for digestive system, nervous system, urogenital system and other diseases, and can be used as a massage method to eliminate abdominal fat and strengthen the body. This operation method is easy to learn, comfortable and quick. During the operation, obese patients lie on their backs, unbutton their buttons and belts, and it is best to wear only a thin dress on their abdomen.
First, push it from the upper abdomen to the lower abdomen in waves for 3-4 times, then press the upper, middle and lower parts of the abdomen with three fingers in turn, and press each part for 2-3 times. But in this case, it is best not to operate after meals or when you are particularly hungry. After a month of massage for chronic diseases, rest for a few days before massage. When massaging, it is advisable to have a pulse under your hand, because the patient is comfortable anyway.
There is another method, that is, the fingers of both hands are disrupted and straightened forward, the left palm is placed on the back of the right finger, the right palm is placed flat on the abdomen, the left palm is pushed forward forcefully, and the left palm is pushed back forcefully, moving slowly from top to bottom, like waves in the water.
2, lower abdominal fat finger pressure.
The abdomen is the most important part of the average person's fat accumulation, and the accumulation of men is most obvious above the navel. If you press your abdomen with your fingers, you need to bend your palm with a little force and press it vertically for about 15 seconds. If you press the side abdomen, you must put your palms on the left and right abdomen respectively while fully bending, and press it slowly for about 15 seconds with a little force in the horizontal direction, which is the best and most obvious.
3, daub knead navel method
Obese people lie on their backs, with their families standing by, and apply vaseline or cooking oil to those who lose weight to increase the therapeutic effect of manipulation. Massage abdomen with palm and palm root for 2-3 minutes, then massage abdomen clockwise from ascending colon, transverse colon, transverse colon, descending colon and sigmoid colon for about 3-4 minutes. The massage method is mainly diarrhea (diarrhea method: the kneader presses when inhaling and lifts when exhaling).
It can be used together with Pingbu Xie Ping (Pingbu Xie Ping is a reinforcing and reducing method with light manipulation and little stimulation). This method can regulate gastrointestinal peristalsis, strengthen the spleen and promote diuresis, and accelerate the decomposition of excess subcutaneous fat. At the same time, you can repeatedly point, press and dial points Zhong Wan, Qi Hai, Shui, Guanyuan, Uterus and Tianshu, with diarrhea as the main point, so as to achieve the purpose of losing weight.
Third, men's weight loss exercise methods
1, squat down
When doing squats, many muscles have to exercise, which stimulates the secretion of many hormones and can enhance people's sexual desire. At the same time, squat can enhance the strength and endurance of gluteal muscles and thighs, which is helpful to improve the performance in sexual life. Doing squats can also help people shape solid and charming buttocks.
2. Aerobic exercise
Aerobic exercise, running and swimming beneficial to cardiovascular fitness can increase blood circulation function. Smooth blood circulation contributes to the psychological "awakening" process and has a vital impact on male sexual function. In addition, doing aerobic exercise can also help the brain release endorphins, a well-known hormone that can bring pleasure.
3. Kegel Movement
An important reason for Kegel's invention is to improve sexual life. The pubic coccyx muscle, also known as PC muscle, is used to forcibly stop urine when urinating. For men, Kegel exercise can help them control the muscles that control ejaculation, thus achieving the purpose of increasing the durability of sexual intercourse; For women, Kegel exercise will help to control pelvic floor muscles, thus achieving greater sexual satisfaction.
4. Bicycle
This is the easiest exercise to stick to, it can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.
5. Bench press (bench lift)
Doing bench press can strengthen the muscle strength of chest and shoulders. Women will feel that men's chest muscles are sexier, while men can have better physical strength to support their bodies during sex without being too tired.
Step 6 push-ups
The benefits of doing push-ups are obvious. It can help strengthen the muscles of the arms, shoulders and abdomen. If you see a person with a big belly, most people will feel uncomfortable and dissatisfied, but having a solid and sexy waist and abdomen is very attractive. In sexual intercourse, the strength of waist and abdomen is very important when adopting male position.
7. Volleyball
The exercise effect on arm muscles and abdominal muscles is particularly obvious, and it is also very helpful to improve your sensitivity, make your coordination ability stronger and enjoy more bed-to-bed changes.