Weight loss plan Monday, Tuesday and Wednesday breakfast10: 00a.m before two steamed buns, one boiled egg with 200ml defatted high-calcium milk and two pieces of coarse grains, one banana and 200ml defatted high-calcium milk or less/ Sugar-free soybean milk: a cup of 250ml rice congee bowl, a bowl of boiled eggs, a lunch before 2: 00, steamed chicken rice with mushrooms, 2 bowls of boiled vegetables, 1 dish of tomato lean meat powder, 2 bowls of boiled vegetables, 1 dish of sliced meat stew rice, 2 bowls of boiled vegetables, 1 dish of afternoon tea fruit, 1 (small) kiwi fruit, 1 (small) dinner, 6: 00-7: 00, 1 bowl of steamed tilapia, 4 tablespoons of boiled vegetables, 1 bowl of rice, shrimp scrambled eggs, Time is 40 minutes to 1 minute. These midnight snacks make you thinner and thinner. . In the average person's mind, eating midnight snack is undoubtedly a problem with losing weight. But for people who need three shifts at work, it is undoubtedly unrealistic not to eat midnight snack. Here are some healthy "midnight snacks" that you can eat without getting fat: 1, cucumber juice: the best for relieving fatigue 1 fresh cucumber, 1/2 liters of soybean milk, and 3 pieces of mint, which are smashed and stirred together to make cool cucumber juice. Have a cup when staying up late in summer to relieve summer fatigue. 2,: Lycium barbarum tea: the best medlar 1 small handle, 3 ~ 4 red dates for calming the nerves and nourishing the eyes. Take it with boiled water or boiled in water. If you are thirsty or angry, you can add chrysanthemum1~ 2 flowers. Red dates can be cut first. 3, grapefruit grape juice: the best appetite adjustment 3 grapefruit peeled and juiced, a dulu grape broken into grape juice, plus two tablespoons of honey, sweet and sour have a different taste. 4, banana papaya yogurt: energy supplement The best banana, papaya and high-quality yogurt are smashed together, which is nutritious and can supplement a lot of energy needed by the body. 5, fruit and vegetable juice: the best nutrition with apples, carrots, spinach and celery cut into small pieces, add milk, honey, a little ice, and break it with a blender to make a nutritious fruit and vegetable juice. In addition, some single products are also good choices: red bean porridge: containing alkaloids can promote large intestine peristalsis, increase urination, reduce constipation and help remove lower body fat. Papaya salad: Papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat; Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body. Kiwi fruit: In addition to being rich in vitamin C, it is also rich in fiber, which can accelerate the decomposition of fat and avoid the accumulation of excessive fat all over the body. Grapefruit: It is extremely low in calories and rich in potassium, which can reduce the fat accumulated in the lower body and the salt that makes the lower body edema, which is beneficial to stovepipe. Finally, I recommend a new "midnight snack weight loss method" to you. "Snack to lose weight" uses food rich in essential amino acids two hours before sleep. After full digestion and absorption, essential amino acids can promote the secretion and release of growth hormone after sleep, thus increasing metabolism and accelerating fat burning. With seven to eight hours of regular sleep every day, you can lose 2 to 4 kilograms a month, which is not only balanced in nutrition, but also free from the trouble of gaining weight. First of all, "high protein food" is the main food: meat such as chicken breast, turkey, pork, beef, steamed fish slices; Eggs are candied eggs, tea eggs and boiled eggs; Choose 1 to 2 samples daily according to your preference. Then, eat it with nuts, such as ginkgo seeds and sunflower seeds, and tea, such as green tea, chrysanthemum tea, oolong tea and other sugar-free drinks. Matching the above foods can not only help fat burning, but also promote sleep and improve weight loss efficiency. The midnight snack weight loss method is to use high-protein food to promote metabolism and burn fat. It should be reminded that this set of recipes is not recommended for people with poor kidney function or doctors who require to limit water consumption. In addition, at the same time of losing weight, it is best to ask a professional doctor, analyze the individual's physique and body fat distribution in detail through the professional evaluation and measurement of the doctor, and choose a slimming method that suits you. The 7 coup of thin belly is 8 times faster than the ordinary method. 1. Eating less is better than eating skillfully. Counting calories, observing the weight and trying not to eat junk food are indeed the golden rules for flattening the belly, but if you can eat more "thin belly" food appropriately, your goal can be achieved faster. The following 10 kinds of "thin belly" foods have been certified by experts. Eat more of them to ensure that you can see the changes in your waist and abdomen! 1. Almond, a delicious nut, is rich in protein, fiber and a powerful antioxidant-vitamin E. It contains the mineral magnesium, which is necessary for the body to generate energy, shape muscle tissue and maintain blood sugar. Stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. However, the most amazing function of almond is that it can prevent the body from absorbing heat. Studies have found that the composition of almond cell wall can reduce the body's absorption of fat. Therefore, before the stomach digests almonds, it has "thinned" itself. Optimum consumption: one ounce per day (about 23 capsules), about 160 calories. 2. Eggs You can't find any food with richer content in protein than eggs. Eggs are highly respected by nutritionists because they contain all kinds of important amino acids, which are used by the body to "produce" almost everything from muscle fibers to brain chemicals. Studies have found that people who eat eggs for breakfast will feel less hungry throughout the day. The protein and fat contained in eggs can make people feel full. Best consumption: If your cholesterol is not high, eat an egg every day. (An egg contains 2 13 mg of cholesterol) 3. Soybeans are rich in anti-materialization, fiber and protein. Soybeans can be eaten in a variety of ways, and can be used as snacks or for cooking and soup. There are many kinds of bean products, such as tofu and soybean milk, which are healthy, delicious and slimming. A study in the journal of American College of Nutrition found that obese people who use soybean milk instead of milk as a dinner drink can lose weight more successfully. Optimum consumption: 25g of soybean protein per day. (Half a cup of cooked edamame contains 130 calories and 1 1 g protein. 4 ounces of tofu contains 94 calories and10g protein). 4. Apples have been studied for a long time to find the effect of losing weight. Participants in this study were divided into two groups. One group ate three apples or pears every day, and the other group used oatmeal instead of fruit. After three months, the first group lost more weight. An apple contains 5 grams of fiber, and 85% of it is water, which makes people full easily. Apples also contain quercetin, an anticancer component, which can also reduce the damage of cholesterol and promote lung health. Optimum consumption: 1 to 2 apples per day. Berry Berry is full of cellulose and is a good friend of every dieter. The more cellulose you eat (preferably 25 to 35 grams per day), the less calories you will absorb from other foods. Because before the stomach can fully digest the food, the fiber has "transported" them away. Berries (and other fruits) are also high in antioxidants, which can not only prevent chronic diseases such as cancer, but also enable your body to maximize the results of exercise into weight loss-by improving blood flow, muscles can move more efficiently. Best consumption: at least three cups a day, or about 30 calories. In fact, you can eat a lot of paddles: strawberries, blueberries, raspberries and so on. 6. Green leafy vegetables A cup of spinach contains only 40 calories, and a cup of broccoli with 55 calories has met your daily cellulose demand by 20%. There is no doubt about the weight loss effect of vegetables. Moreover, green leafy vegetables are also rich in calcium, which helps muscle coordination and provides energy for exercise. Best consumption: vegetables should be included in three meals a day, and boiled vegetables can be added as a companion dish to make soup, sandwiches and even pasta. 7. Yogurt According to a recent study published in an obesity journal, people who mainly absorb calcium from yogurt have flatter stomachs. Some fungi contained in most yogurts can promote the health of digestive system, reduce abdominal distension and constipation, and make your lower abdomen look flatter. Optimum consumption: 1 1 to 3 cups of low-fat or skim yogurt per day. Choose yogurt without sugar, and add some cut fruits on it to add flavor. 8. Vegetable soup replaces snacks with vegetable soup with the same amount of calories, and the average annual weight can be thinner 16 pounds! Moreover, for people who don't like vegetables very much, it is also a simple way to eat more vegetables. Best consumption: at least one cup of vegetable soup with low calorie and low sodium content every day. 9. Salmon seafood, especially fatty fish such as salmon, tuna and mackerel, is rich in omega -3 fatty acids. This fatty acid can accelerate metabolism and accelerate the consumption of body fat. An Australian study found that eating fish every day can improve the glucose-insulin response system of obese people, which means that the operation of the digestive system will slow down and people's desire for food will decrease. If the above findings are not enough to make you eat more fish, the following facts may make you change your mind: protein, which is rich in seafood, is very helpful to keep your lower abdomen healthy and slim. Best consumption: salmon twice a week, about 4 ounces per meal. Wild salmon is more expensive than farmed salmon, but it contains more omega -3 fatty acids. If you really don't touch seafood, you can also try flaxseed and walnut, which are also rich in omega -3 fatty acids. 10. Chenopodium album has never been heard of? This is a whole grain containing 5 grams of cellulose and 1 1 g of protein per half cup. Just cook quinoa like other grains. It tastes like nuts and tastes crunchy when chewed. Best consumption: at least one and a half cups a day (available in health food stores). Want to get rid of your big belly? Then eat more of the above foods! Second, walk like the wind. As long as you walk faster, you can consume nearly 1/4 more calories for your abdominal fat. The latest research of the University of Arkansas found that even when exercisers consume the same calories every week, for those who also do brisk walking training for more than two to three times and a half hours every week, people who walk faster and harder will lose 20% more visceral stubborn fat after three months, while those who walk longer and slower will not change. The best way to reduce waist and abdomen is to keep high intensity during the whole brisk walking training, and it is best to say only a few words at a time when you are walking. If you can't keep such a high intensity during the 30-minute training, you might as well walk at a variable speed instead, that is, walk slowly for a while and then walk fast for a while. There are several ways to keep the frequency of variable-speed walking training: using MP3: First, walk at a medium speed for one song, then walk at a high speed when another song rings, and so on. Use pedometer: You can walk at a medium speed for the same kilometer, then walk at a fast speed, and so on. Use the hillside: first walk quickly to the top of the hill, then slow down and walk down. You can also do the same variable-speed walking training by adjusting the resistance on the treadmill. Third, strengthen abdominal exercises. Using fitness balls can make abdominal exercises more coordinated. According to the research of San Diego State University, this can stimulate more than 40% of rectus abdominis and more than 47% of ventral muscles. Then you can add some movements to train the muscles inside your abdomen. JonathanRoss, MD, fitness coach, said: "The key to strengthening the middle muscles is to make all muscle groups below the head strong." He also gave a good way to train abdominal muscles: bend over and lie flat, and the upper body is supported by elbows and forearms. Button your toes, lift your hips and legs so that your body is in a straight line from head to toe for 30~60 seconds. Then do unilateral exercises, keep balance with one hand and foot, and lift the hips, legs and arms on the other side towards the ceiling. Fourth, doing appropriate strength training aerobic exercise such as brisk walking and jogging is really beneficial to burning abdominal fat, but a complete whole-body strength training plan is more conducive to exercising and strengthening waist and abdominal muscles. A long 1 year study in Skidmore College found that those who do high-intensity whole-body strength training at the same time of aerobic exercise can lose more than twice as much body fat, while the effect of reducing abdominal fat is almost more than four times that of those who only do aerobic exercise. Of course, the strength training group also paid special attention to the intake of high protein foods, while the other group followed the traditional moderate intake of protein. The researchers concluded that those who lost more fat may be due to weight-bearing training and excessive intake of protein, which accelerated the burning of calories. There are other benefits to doing proper strength training. "When you lose weight, the content of fat and muscle will usually decrease," Dr. Olson said. "But strength training will help you maintain or even improve the muscle content, which will avoid the slowdown of metabolism. Five, one-legged balance If you have the habit of doing strength training often, you have an advantage over those who don't do training. Research shows that even the most basic lower body exercises, such as squatting or lifting, can well exercise your core muscles and help you flatten your lower abdomen. If you can cooperate with some balance training, such as standing on one leg, you can help train every small muscle. "When you stand on one leg, your stability will be much worse, and your brain will naturally command the core muscle groups to help you stand firm without falling down. 6. Go to bed early (here, you don't want to sleep at the same time as ordinary people. You work three shifts, but you need to get into the habit of sleeping only 5 ~ 6 hours no matter what time you sleep, and form your own rules. ) A healthy diet and regular exercise are useful for eliminating stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in cortisone, a stress hormone, followed by an increase in abdominal fat. "Lack of sleep, rising stress hormones and gaining weight are closely related." Dr. Olson said. In a six-year study, researchers in Canada found that 35% of adults who slept only 5-6 hours a night gained weight 10 pounds, and nearly 60% of them had thicker waist and abdomen than those who slept 7-8 hours a day. Seven, drink more green tea green tea has many benefits. In addition to skin beauty and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research in Nutrition magazine found that the exercisers who drank four cups of green tea every day lost more than eight times of abdominal fat in 12 weeks compared with those who drank ordinary caffeine drinks. The researchers concluded that catechol contained in green tea could effectively accelerate fat metabolism. In order to get faster results, you can exercise completely according to the above training plan. If you don't have time to cover everything, at least start doing aerobic exercise first, then add some whole-body strength training, and finally add some abdominal exercises. Do the above, I believe you will lose weight, I wish you success! ! !