Li Yan's weight loss method

Provides a one-week weight loss plan

Monday

Breakfast: yogurt, fruit, oatmeal

Lunch: a small bowl of rice, cold broccoli, and a boiled egg

Dinner: vegetables, fruits, protein food (eggs or beans), chicken

Exercise: Jog or walk briskly twice, 30 minutes each time, and stretch for 10 minutes;

Tuesday

Breakfast: whole wheat toast, wheat germ milk, kiwi fruit

Lunch: vegetarian dumplings, assorted egg drop soup

Dinner: tomato pasta, cabbage soup

Exercise: 30 minutes of yoga, 30 minutes of jogging, 10 minutes of stretching;

Wednesday

Breakfast: coffee, apple, small bowl of oats

Lunch: small bowl of rice, braised lentils, fried vegetables, winter melon soup

Dinner: chicken, roasted carrots, cold celery

Exercise: aerobic exercise (cycling, barbell exercise, aerobics) 40-50 minutes, stretching for 10 minutes;

week Four

Breakfast: a small bowl of oats, kiwi fruit

Lunch: crucian carp, radish and tofu soup, 1 boiled egg, vegetable salad

Dinner: mung bean porridge A small bowl, raw mixed eggplant puree, and a raw cucumber

Exercise: flexibility exercises, such as swimming, rope skipping, etc., 40-50 minutes;

Friday

Breakfast: sweet potato porridge, pears

Lunch: tomato beef risotto, cabbage (cabbage) mushroom soup

Dinner: vegetable dry noodles, mushroom and cucumber soup

Exercise: jogging for 30 minutes, equipment exercise for 30 minutes, muscle relaxation for 10 minutes;

Saturday

Breakfast: a small bowl of rice porridge, a piece of whole wheat bread, One orange

Lunch: one hard-boiled egg, grilled fish, fried vegetables with mushrooms, a small bowl of rice

Dinner: chicken breast, lettuce or tomato salad, coffee or tea

Exercise: 45-50 minutes of yoga, 30 minutes of jogging;

Sunday

Breakfast: oatmeal (a small bowl), bread (one slice), grapes

Lunch: roast beef, vegetable salad, winter melon soup, one raw tomato

Dinner: a small bowl of polenta, roasted asparagus, one raw cucumber

Sports: Bicycle 30 minutes, 40 minutes of jogging, and 10 minutes of muscle relaxation.

Notes:

1. Eat carbohydrates in moderation, such as oatmeal, whole wheat bread, rice, etc.;

2. Eat small meals frequently is the key. The best thing between meals is fiber-rich fruits and vegetables or calcium-rich low-fat yogurt;

3. Don’t blindly pursue ultra-low-calorie recipes, which will only make you Insufficient energy intake will harm the body. It is very beneficial to have balanced nutrition and reasonable calorie control;

4. Protein is essential. Foods rich in protein include low-fat milk, lean meat, beans, etc., which can Increase satiety and reduce fat formation;

5. Vegetables and fruits are very important. Vegetables are low in calories and rich in fiber. They can increase satiety without producing too many calories. Avoid eating too much greasy food. For food, it is also good to eat a piece of fruit half an hour before meals;

6. Don’t just eat fruits and vegetables without eating meat. Fat, protein, fiber and carbohydrates are all nutrients needed by the human body.

Only when adequate nutrition is ensured can it be considered healthy;

7. In the above recipes, the recommended intake of each type of food per meal is:

Oats, rice porridge, porridge, 200-250 grams of milk and yogurt;

100-150 grams of rice, bread, steamed buns, noodles;

200 grams of salad (olive oil and black vinegar), cold vegetables, and fried vegetables ;

200-300 grams of vegetable soup

About 300 grams of fresh fruits and vegetables

100 grams of meat and fish

Intake principle: low Oil, low salt, low sugar, low cholesterol, low fat. Eat in moderation and be 3-5 minutes full.