The most important thing to lose weight by diet is to keep the body from consuming more calories, and at the same time, it can metabolize the body and some fat, which will definitely strengthen your confidence. The so-called scientific weight loss refers to scientifically matching three meals, scientifically losing weight, gradually reducing calorie intake, and helping the body to metabolize fat, so that metabolizing excess fat out of the body is the healthiest way to reduce fat.

Monday:

Morning: a small bowl of porridge with a slice of raisin bread;

Chinese: a boiled egg, a vegetable salad and a bowl of crucian carp radish tofu soup;

Evening: a small bowl of mung bean porridge, a steamed bread, a raw tomato paste and a raw cucumber.

Tuesday:

Morning: a bowl of rice, pickles and vegetable fiber plus a monkey peach;

Chinese: one portion of roasted bamboo shoots, two portions, one portion of cold broccoli and one boiled egg;

Evening: a small portion of beef and a bowl of cold seaweed.

Wednesday:

Morning: a small bowl of rice porridge, a piece of whole wheat bread and an orange;

Chinese: a dish of roast beef, a vegetable salad and a raw tomato;

Evening: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.

Thursday:

Morning: a cup of coffee, a cake and an apple;

Chinese: a small portion of chicken, a portion of roasted carrots and celery salad;

Evening: a small bowl of porridge and an orange.

Friday:

Morning: a small bowl of porridge with an orange;

Chinese: one boiled egg, rice, one roasted sea fish and fried vegetables with mushrooms;

Evening: a small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.

Saturday:

Morning: porridge mustard tuber with an apple, plant fiber and water;

Chinese: a carrot, a celery fried pork liver, a boiled egg and a bowl of tomato soup; ;

Evening: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber.

Sunday:

Morning: a cup of coffee, a sandwich and an apple;

Chinese: a small bowl of rice, a stir-fried shredded green pepper, a raw cucumber and a bowl of seaweed soup;

Evening: A proper amount of shrimp, a baked tofu, a cold raw onion and a celery bud.

Eating details

It is the smartest diet to lose weight by changing the way you eat instead of reducing the amount of food.

Correct bad eating habits

Most of obese people's diets are automatic and unconscious, and they lack thinking and real appreciation. Therefore, I miss a lot of fun I can get from food, and often exceed the calories I should take in.

(1) Fixed feeding time

It is necessary to concentrate on eating at a certain time in the day. Strictly require yourself to regularly ration three meals a day, between 7: 00 and 8: 00 for breakfast, around 0: 00 for lunch/kloc-2: 00, and generally at 6: 00 for dinner. And the three meals must be eaten well early, full at noon and less at night.

(2) Balanced calorie diet

Choose the time and amount of food for a day, and then control the amount of food and calories.

Ordinary people often consume too many calories unconsciously, so the content of each meal should be carefully considered. For three meals, I try to eat more vegetables, because the fiber contained in vegetables is easy to absorb water and expand to increase satiety, and the calories contained in vegetables are less than other foods.

(3) Chew slowly

Physiological function, when enough, will automatically produce the signal of "satiety": "Enough! Enough! I can't eat any more. " This process takes 20 minutes, and it is quite complicated. The units involved include: hormones in the stomach, small intestine and other factors. If you eat fast, you may have eaten too much food before the instruction arrives. Therefore, reducing fat in diet should slow down the eating speed.

There are two ways to slow down eating:

(1) put down the knife, fork and bowl chopsticks between two bites of food.

Every time you take a bite of food, put the fork down, chew the food well and fully, then swallow it slowly, and then fork another bite of food. The same is true for eating soup with a spoon, and it is the same for eating food with your hands, with a pause between two mouths.

② Take a break during meals.

Take a break during the meal. The initial break may be only 30 seconds, but you can slowly lengthen the time, one minute or two minutes, and finally the goal is a three-minute pause, which can be used to remember what you just ate and then calmly decide how much to eat. This habit can help you eat less. Taking animals as experiments, it is found that animals eat after being interrupted. Even if they are allowed to eat, their food intake is not as much as that in one go.

(4) Concentrate on eating

Some dieters will do other things while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. This behavior has two disadvantages:

First, let eating be related to other activities, and it is inevitable that you will not have an appetite.

Second, if you don't concentrate on tasting food, your body absorbs heat, but it won't feel full.

Therefore, when eating, we must focus on the process of eating. Enjoy the fun of delicious food, chew slowly, slow down your diet and taste delicious food.