Breakfast: 4 pieces of milk, 250 ml boiled eggs, 1.

Lunch: rice, two tomatoes, eggplant and cucumber, and ears.

Dinner: vegetarian noodles

Tuesday

Breakfast: sesame paste roll 1 millet porridge boiled peanuts 1 butterfly

Lunch: Rice, 2 fried broccoli with shredded chicken and fresh mushrooms.

Dinner: steamed bread 1 minced meat, melon, garlic and cabbage.

Wednesday

Breakfast: 4 slices of beef sauce 1 250 ml of milk.

Lunch: Assorted fried rice, tomato and egg soup.

Dinner: 50 grams of chopped green onion rolls 1 dried celery, two peppers and shredded potatoes.

Thursday

Breakfast: steamed stuffed bun 1 two bean curd 250g.

Lunch: two mushroom stew rice and chicken wings rape.

Dinner: fried cake 1 stewed lentils with kelp powder.

Friday

Breakfast: sandwich, 2 servings of milk, 250ml of boiled eggs, 1.

Lunch: fried liver-tip seaweed and cabbage with red bean rice

Dinner: wonton and cold radish.

Saturday

Breakfast: fried dough sticks 1 half soybean milk 250-300ml with a little pickles.

Lunch: 75g home-cooked cake with shredded pork, green pepper and vinegar boiled bean sprouts.

Dinner: fried zucchini, coriander and shredded beans with mung bean porridge.

Sunday

Breakfast: fried zucchini, coriander and shredded beans with mung bean porridge.

Lunch: rice 1, two halves, grilled hairtail, stir-fried with three shreds.

Dinner: vegetarian dumplings 15 cold cucumber, garlic and auricularia.

In sports, I always insist on jogging for 30 minutes in the morning. Besides, I take time to do aerobics every morning. Here are some bad eating habits that existed before I lost weight.

Bad eating habits

1. Usually eating irregularly, often overeating and not eating on time; Or skip breakfast and have a big meal at night to make up for it.

[Correction] Bad eating habits and lifestyle can cause lipid metabolism disorder and endocrine abnormality; Eating a lot of high-energy food for dinner, excess nutrition is converted into fat, which leads to obesity. The system of three or four meals a day can be implemented, with regular and quantitative distribution and reasonable distribution. We should follow the dietary principle of "eat good grass, eat enough at noon and eat less at dinner" and develop good eating habits.

I have the habit of being picky about food. I can eat as much as I like, and eat less or not if I don't like it.

[Correction] Picky food is a bad eating habit. The scientific dietary principle is a balanced diet, which should be a healthy diet with diverse meat, rich nutrition and balanced proportion. If you don't just look after good things and don't seek nutrition, it will easily lead to overnutrition or malnutrition, leading to fat accumulation or puffiness.

I eat quickly and often eat a lot unconsciously.

[Correction] Excess energy is one of the main factors leading to obesity. Bad eating habits and eating too fast can easily lead to excess energy, resulting in excess nutrition and obesity. Chew slowly when eating, control the amount of food, and reach 70% to 80% full, which can reduce the occurrence of obesity.

4. Like to eat meat, fried, sweets (such as fried chicken legs, roast duck, ice cream, nuts, etc. ), and seldom eat fruits and vegetables.

[Correction] Meat, sweets and fried foods are all foods with high calorie, high fat and high sugar. Overeating or overeating can easily lead to overnutrition and obesity. Fruit-thinning food is low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation and help prevent obesity. Therefore, we should eat less meat, sweets and fried foods and more fruits and vegetables.

5. Keep eating snacks.

[Correction] Eating snacks is a bad eating habit. Excessive intake of high-sugar and high-fat foods leads to overnutrition and turns into fat, which leads to obesity. Eat less and eat more, and control the intake of snacks; Or switch to fruits and high-fiber foods to gradually overcome the bad eating habits of eating snacks.

6. Be sure to eat before going to bed.

[Correction] Eating snacks before going to bed is easy to consume too many calories, which will be converted into fat and stored in the body. So, for the sake of your beauty and health, try not to eat anything before going to bed.

7. I am very tired at the end of the day. Go to bed after dinner and seldom do other sports.

[Correction] After eating high-energy food at night, the body's metabolism slows down, activity decreases, and there is not enough activity to consume excess calories, which is easy to cause overnutrition and obesity. Therefore, appropriate activities or exercises should be carried out after dinner, such as walking and jogging, which can not only promote food digestion, but also increase calorie consumption and prevent obesity.

8. I often mistake thirst for hunger, so I fill my stomach with a lot of food.

[Correction] When people are pseudo-hungry, they eat a lot of food by mistake, resulting in excess calories, which are converted into fat and stored in the body, resulting in obesity. It is necessary to distinguish between thirst and hunger, and avoid eating too much by mistake, so that the calories exceed; Don't wait for thirst before drinking water. Drink plenty of water at ordinary times to prevent false hunger.

9. Usually the taste is heavy, and I like to eat salty or spicy food.

[Correction] Excessive sodium intake can easily increase the sodium ion content in blood, cause water and sodium accumulation, increase the burden on the heart, and lead to edematous obesity, hypertension and other diseases. The intake of sodium salt should be gradually reduced and controlled within 6 days. In case of hypertension, coronary heart disease and nephropathy, the intake of sodium salt should be strictly controlled, and a low-sodium diet should be given priority to.

Here I want to tell you JJ: the ultimate goal of each of us in the slimming salon is to make ourselves slim and charming. Why don't we take some green measures to lose weight? Many JJ people use dieting to lose weight. I want to emphasize here. Nowadays, many jj have misunderstood the meaning of dieting.

Dear JJ, please note that "dieting" is different from "hunger strike". Many JJ people think that dieting is to make you eat nothing. A few fruits a day have already sent themselves away. Here, I want to tell you JJ, this is completely wrong. Dieting is to make you eat reasonably, not to fast. It emphasizes that you should make proper arrangements in your diet. For example, if I eat high-calorie food today, I will choose some relatively low-calorie food tomorrow. Many JJ people misunderstand what I mean by a reasonable diet. Usually JJ asks me, "Why do I eat well and why can't I lose weight?" Then I asked some JJ what to eat. While watching what they eat, I found that your penis kept its original weight because it didn't have a balanced diet. JJ usually eats a lot of things that are easy to get fat. Although the amount is not large. But it's still easy to get fat. For example, Yaku once mentioned that if you consume 1 1,900 kilocalories a day, then you should consume 1 1,000 ~ 2,000 milligrams of calcium and 70 ~ 80 grams of protein in a balanced way. If you eat enough, you can lose 3-4 Jin a week. If you can't, you will gain weight. Here, I want to tell JJ to master it ~ ~ ~!

Here I want to tell you JJ, when you lose weight, you should eat more high-fiber things. Fiber in food can be divided into water-soluble and water-insoluble, which is very important for weight loss and health. Eating high-fiber food can prevent hernia, hemorrhoids, colorectal cancer, coronary heart disease, obesity, diabetes, hypertension, tooth decay, gallstones and other "rich diseases." The food with the highest fiber content is the cortex of grains such as rice and wheat, that is, rice bran and wheat bran. This fiber is insoluble in water and cannot be completely digested in the gastrointestinal tract. It has no calories, contains vitamin B, and can fill the gastrointestinal tract. This is a very effective and safe diet food. Its biggest advantage is to promote the peristalsis of the large intestine, shorten the time for food to stay in the large intestine, reduce the chance for bacteria in the large intestine to turn food into toxic substances, dilute the existing toxic substances in food, reduce the chance of colorectal diseases, and prevent the occurrence of colorectal cancer and hemorrhoids; Lack of this fiber in food will increase the risk of colorectal cancer. So let's buy coarse rice. It's not delicious, but it's healthy.

Another dietary fiber can be dissolved in water, but it can not be digested, but it can lower blood sugar and cholesterol, protect the heart and blood vessels, and has greater benefits. Common fruits and vegetables, such as carrots, celery, vegetables, grains, beans, pears, plums, oranges, apples, watermelons, peaches and so on. , rich in water-soluble fiber, is also a high-fiber food.

In addition, protein must not eat too much, which will lead to obesity. Some people think that protein is a muscle tonic. Eating more eggs, milk and lean meat is not a big problem. If you think so, you are all wet. Muscles grow according to the needs of your body, that is, according to the intensity of your exercise. They won't grow taller because they eat too much, and the extra protein will be converted into heat. Since the daily intake of protein is not less than 70g, it is ok to eat more, but not too much and not more than 150g, so it can be divided into two meals, and any two meals can be used. You can eat an egg yolk every day. Meat skin contains a lot of animal oil, which is a high-calorie substance and should not be eaten; Egg yolk contains a lot of cholesterol, so don't eat too much. Protein's intake should not be too much, it should be a daily non-staple food.

No matter what the source of protein is, protein should not be eaten as a staple food, but as a non-staple food. The American medical community advocates that the daily intake of protein should not be higher than 30% of the total calories, but should not be lower than 15%. If calculated by 15%, each person needs about 80 grams of protein per day, which is equivalent to the sum of a chicken breast and a chicken leg. Every day, if protein eats too much, it will gradually destroy his kidneys, which is why protein should eat it as a non-staple food instead of a staple food.

Many JJ people take the method of hunger strike, so I want to ask JJ to think about it. Have you ever thought about the consequences when you are on a hunger strike? How many jjs can hold on? Often JJ people can't stick to it, leading to overeating. After overeating, JJ people have great regrets, and their mood will start from tomorrow. But tomorrow will be the same. JJ, fasting is not good for your health at all. Why spoil yourself? I know JJ people like to show their beautiful bodies this summer. But JJ, do you want the person you like to see your thin brown face? I believe all JJ people will say no. In that case, why don't we do more exercise? Many jjs get bored when they hear the word sports. Then I want to ask JJ, if you are a beautiful MM who loves sports, then you can think about it. Can it be unpopular? I want to tell you that girls who love sports are always the most beautiful and sunny. If you don't believe me, you can do a male survey. They must like girls who love sports. I am not good at talking because I am young. Cultural heritage is limited. )

In fact, I am a forgetful person. I still have a lot to say to JJ, hehe, wait for JJ to ask. Because, I can't remember.

JJ, don't take losing weight as a burden. I can tell JJ that I am not the kind of person who likes to lose weight at all, even though I lost 30 pounds a month. I eat less. In the evening, I still eat meat Although I'm not the kind of girl who gets fat easily. Many jjs have told me that they want to be thin. JJ, plump and round women are very popular in many places now. Be healthy even if you become skin and bones! Many people are dehydrated because of hunger strike to lose weight. I feel much better. I never care what I eat. I don't care if I'm fat, I care if I'm healthy. I never asked to turn myself into a skin and bones. You can tell JJ that I ate KFC the other day ~! Although it is junk food, I still want to eat it. I prefer sports, because of this, my metabolism is very fast. Naturally, I can't get fat. Therefore, exercise must be good for JJ.

In fact, sports girls are always beautiful and sunny. Hey hey JJ is right, there are no ugly women in this world, only lazy women. JJ believes that excessive hunger strike can easily lead to sudden death. Please think about it, JJ. Why don't we exercise more? I believe this summer must be your chance to show it ~ ~!

Gourmet: Fat daughter's diet is exposed.

Breakfast cereal 1 bowl of soy milk 1/2 cups.

Lunch tuna, flying saucer and various salads.

Afternoon tea lemon comb water 1 cup

Spaghetti with assorted vegetables and chicken for dinner 1 bowl of radish and millet soup 1 bowl

Self-cultivation and four flavors of "frying"

Many friends, like me (Zheng Xinyi), like fried food very much, and love its delicious and spicy taste.

There is a kind of fried dough sticks snack Xianger in Canada, which is definitely my favorite, but it has been seldom eaten since I started to lose weight.

When frying food, a lot of oil is usually used, and food will absorb a lot of oil during frying. Just like French fries, the thinner the slice, the larger the surface area and the more oil it absorbs. A piece of fried chicken breast has 30% more calories than a piece of boiled chicken breast. Of course, eating fried, high-fat foods will be particularly easy to get fat! Might as well eat less.

Even so, the nutritionist sister said that it is not necessary to give up fried food completely during weight loss, but you can't eat it every day. After eating today, she can eat again in two or three days, twice a week! After losing weight successfully, the same is true. If you don't eat fried food or dinner for several days in a row, you won't get fat easily.

Nutritionist sister also taught me a good method of low-fat cooking, that is, using chicken soup instead of oil. Now it's chicken soup for cooking. Although it is not as delicious as cooking with oil, it tastes good and makes me eat healthy and fit!

Fitness cheats

Common fried food traps

Speaking of fried food, fried food in fast food restaurants is naturally a great trap. In addition, you will encounter many traps when drinking tea. For example, a spring roll has 136 calories and a taro corner has 1 13 calories. The biggest trap is fried rice and fried noodles. Because a bowl of fried rice or fried noodles is about equal to three bowls of rice or noodle soup, it should be avoided.