7 days is neither too long nor too short. If you stick to it, you will lose weight: 7 days diet+running every day 1 hour = consumption 1 1895 calories = about 3 kilograms of fat, which is 12 kilograms of fat in a month or so; 7-day diet+skipping rope 65438+ 0 hours per day = consumption 13855 calories = about 3.6 kilograms of fat, which is 14.4 kilograms of fat in a month or so.
You will gradually develop good eating habits, stop worrying about your weight, enjoy being thin easily, and become more beautiful and confident?
1, you will win the envy and surprise of your friends.
2, taking pictures is more photogenic, no need to take pictures.
3. Wear nice clothes casually.
4, hair style is casual.
Whoa, whoa, whoa. Lulu can't wait to implement this fat reduction plan at once.
Let's not talk nonsense. Let's get started. First, mark the principles of diet matching and cooking, and understand that you can also match your own fat-reducing meal. (Lulu's diet meal is for reference ~)
Balanced collocation of nutritional elements
Such as protein (eggs, tofu), fiber (vegetables, fruits), healthy fat (meat), carbohydrates (rice, bread) and so on. , every meal should be served. While supplementing nutrition, food can also help the body detoxify and metabolize fat.
Less oil and less salt
Use healthy oils, such as olive oil, coconut oil, grape seed oil and linseed oil.
The Quaker's name for Sunday
breakfast
Toast+fried eggs+kiwi fruit
7:20-8:00
It is best to choose whole wheat as toast, because whole wheat toast contains more cellulose. Kiwi is low in fat and calories. Besides being rich in dietary fiber, kiwifruit is also the king of vitamin C.
Lunch:
Three-color quinoa rice+celery dried egg+tomato egg
12:00- 13:00
Compared with rice, quinoa is a kind of miscellaneous grains rice. Quinoa, as a carbohydrate with high protein content, is one of the high-quality staple foods for reducing fat.
It should be noted that quinoa needs to be soaked for 12 hours in advance, and is usually cooked with rice at the ratio of 1: 1. The following is quinoa celery dried egg tomato egg home-cooked dish, without lulu wasting your breath (spit out your tongue. jpg)。
dinner
Seaweed, winter melon and bean curd soup
17:00- 18:00
The content of protein in tofu is the highest. Wax gourd has the function of diuresis and detumescence; Kelp is rich in soluble fiber, which can help the human body to remove waste and toxins from the intestines. The most important thing is that it is low in calories and can be eaten as a snack.
Exercise:
1. Prepare ingredients, cut melon and tofu, and cut mushrooms.
2. Cook these ingredients in a pot and sprinkle some salt before cooking.
the next day
breakfast
Boiled eggs+avocado+set meal
7:20-8:00
Avocado is a kind of high-energy and low-sugar fruit, rich in plant fat, which can eliminate some saturated fat in the body, reduce blood lipid and cholesterol, and help the body's metabolism. Scientists have found that eating half an avocado a day can not only lose weight, but also reduce the risk of cardiovascular disease. Try to choose a low-sugar meal package, and daily noodles will do.
Chinese meal
Sesame rice+onion eggs+braised chicken breast
12:00- 13:00
When cooking daily, adding some black sesame seeds can balance the nutrition of rice and help reduce fat. Because the egg yolk, choline, muscle sugar and other substances in sesame can prevent people from getting fat. With onions, eggs, chicken breast, delicious and nutritious!
Exercise:
1, shred the onion and break up the eggs. First, stir-fry the eggs in the pan, then add oil to the pan and stir-fry the eggs and onions together. Add salt and chopped green onion and stir-fry for a while.
2. Braise the chicken breast in the rice cooker, cut the chicken breast into pieces, marinate it with soy sauce, sugar, rice wine and pepper for one night, and then stew it in the rice cooker for about 20 minutes. (Please recommend ready-to-eat chicken breast ~)
dinner
Tofu and egg soup
17:00- 18:00
You can smell the rich bean fragrance through the photos. Yes, it is rich in protein. There are also tender tofu and eggs, which are not very delicious. Coupled with ultra-low calorie broccoli, nutrition is also a drop.
Exercise:
1. Prepare two eggs, semi-tender tofu, shrimps, broccoli, corn kernels and tofu, slice them in water, and then put them at the bottom of the bowl.
2. Cook shrimps, broccoli and corn kernels and put them on tofu; Beat the eggs, add some soy sauce, and then pour them on the tofu.
3. Finally, cover with plastic wrap, poke a few holes with a toothpick, and heat in a microwave oven or steamer for about 4Min, and you're done.
the third day
breakfast
Boiled eggs+oatmeal+oranges+blueberries+mixed nuts
7:20-8:00
Oats contain soluble dietary fiber. Adding proper amount of nuts to oatmeal will make people feel full and slow down the rapid rise of glucose content in the blood, which is a good staple food choice during the fat reduction period. Oranges and blueberries can provide vitamins, help intestinal peristalsis and promote digestion.
Chinese meal
Luffa+pumpkin ham pasta
12:00- 13:00
Luffa can be cooked or boiled, which is relatively simple. It is recommended to surpass pasta. Lulu chose pasta as the staple food because when she visited the supermarket a while ago, she found that the calorie and carbohydrate content on the formula table was lower than that of ordinary noodles.
Exercise:
1. First, cut the pumpkin into pieces and dice the ham.
2. Then pour the pumpkin and ham into the pot, stir fry, add water above the pumpkin and ham, add appropriate amount of salt and pepper, and cook slowly on low heat.
3. Cook the spaghetti in another pot, and finally put the spaghetti in the pumpkin ham pot so that the spaghetti is evenly soaked in soup.
dinner
Assorted vegetable salad
17:00- 18:00
Cut all kinds of fruits and vegetables (lettuce, cherry tomatoes, carrots, etc. ) make it into various shapes and mix it together to get rich cellulose and vitamins.
Finally, it is served with homemade salad dressing, which is simple and rude, delicious and healthy.
Homemade yogurt mustard sauce:
1. Pour mustard seeds, yogurt, lemon juice and maple syrup into a cup and stir well with chopsticks.
2, mustard seed itself has a salty taste, and sugar-free yogurt is used to dilute the salty taste. Coupled with the sour taste of lemon, the taste is on the side.
The fourth day
breakfast
Whole wheat toast+soybean milk+chicken breast+cabbage+pear
7:20-8:00
Chicken breast is high in protein but relatively low in fat. It is the favorite food of people who lose fat and gain muscle, and it has no burden to eat.
Chinese meal
Red bean rice+steamed pumpkin+green pepper eggs+boiled broccoli
12:00- 13:00
Like the previous rice with black sesame seeds, red beans are also added to enrich nutrition. Red beans are rich in protein and various minerals, and have the functions of enriching blood, diuresis and detumescence. Eating them often is good for losing weight. Add steamed pumpkin, boiled broccoli and fried eggs rich in cellulose and protein, and you can get a delicious and low-calorie lunch.
dinner
Colorful vegetable quinoa salad
17:00- 18:00
Lulu, who loves quinoa deeply, decided to have quinoa salad for dinner.
Exercise:
1, prepare diced carrots, corn kernels, cucumbers and other vegetables, soak quinoa for 2 hours in advance, then put it in a pot and cook for about 15 minutes, then take it out for later use;
2. Blanch all kinds of vegetable granules in a pot, remove the vegetable granules and put them in a quinoa bowl, add a little olive oil and salt, and stir well.
Fifth day
breakfast
Sweet potato+chicken breast+cherry tomato+blueberry
7:20-8:00
Sweet potato is rich in protein, starch, cellulose and other elements, which makes you feel full. It is a good substitute for breakfast staple food, with fruit and chicken breast, and the rich start of the day.
Chinese meal
Quinoa rice+leek eggs+dried celery
12:00- 13:00
Familiar quinoa rice, hehe, the dishes have changed a little. It's two home-cooked dishes again, so Lulu won't say much. Eating more celery and leeks is beneficial to strengthening the stomach, promoting digestion and clearing the intestines, reducing blood fat and preventing various diseases.
dinner
Pumpkin and corn milkshake
17:00- 18:00
Pumpkin and corn milkshake is delicate and smooth, healthy and healthy, and can also reduce fat.
Exercise:
1. First, steam the pumpkin, then cut the corn with a knife.
2. Finally, add the milk and put it into the juicer to stir.
sixth day
breakfast
Whole wheat bread+eggs+raspberries
7:20-8:00
This kind of raspberry is also called raspberry, in which raspberry ketone can promote fat burning, effectively reduce body fat content, prevent fat accumulation and improve obesity.
Chinese meal
Boiled broccoli+pumpkin, ham and mushroom braised rice
12:00- 13:00
Boiled broccoli, dew will do. Here Lulu will talk about pumpkin, ham and mushroom braised rice.
Exercise:
1 As usual, dice the pumpkin and ham, slice the mushrooms, and stir fry in the pan.
2. Prepare another pot, add the washed rice, mushrooms, fried pumpkin and ham, and a proper amount of salt, and simmer over low heat until cooked.
dinner
Potato salad (simple version)
17:00- 18:00
Potato salad, don't be confused by the name of the dish, thinking that there are only potatoes. In fact, there are many vegetables in this salad, such as carrots, cucumbers, eggs and so on. , nutritious ~
Exercise:
1. Prepare potatoes, carrots, salt, olive oil and eggs, and cook potatoes, eggs and carrots together.
2. Take out the boiled eggs and carrots, cut the eggs into small pieces with scissors, and cut the carrots into small pieces.
3. After that, stir the cooked potatoes into mud, add eggs and carrots while they are hot, stir well, and add some salt.
Seventh day
breakfast
Egg sandwich+milk (skim milk is recommended)
7:20-8:00
Whole wheat bread is still recommended as a slice of bread for sandwiches. With fried eggs, cucumbers, lettuce and other things containing protein and cellulose in the slice of bread, the nutrition will be more abundant and balanced.
lunch
Corn rice+cauliflower+boiled oil wheat vegetable+chicken leg+thick egg roast
12:00- 13:00
On the last day, let's have a big lunch, relax and add a chicken leg. However, there will be no shortage of basic vegetables. This time, corn was added to the rice, and it was delicious.
Eggs are also boiled into thick eggs, which sounds quite difficult to cook. In fact,
Exercise:
1. Mix diced carrots, onions, salt and eggs into egg liquid.
2. Put it into the pot repeatedly and spread it into a cake, then roll it up.
dinner
Low-fat nutritious bibimbap
17:00- 18:00
After drinking milkshake and salad, I had a different dinner today, low-fat nutritious bibimbap. Who says you can't eat rice to lose weight (hum ~)
Do it with Lulu ~
Exercise:
1. Cook brown rice and rice at the ratio of 1: 1 first.
2. Corn kernels, mushrooms and colored peppers are steamed in a steamer, and the eggs are fried on one side. After that, chicken breast, colored pepper and mushrooms are diced, and seaweed is cut into pieces with scissors.
3. Serve the cooked rice, put all the side dishes in a bowl filled with rice, sprinkle with Shanghai Tess, or add some olive oil appropriately, and stir to serve.
During the period of reducing fat, besides a reasonable diet, exercise is also essential. Aerobic and anaerobic exercise must be done together. Simply put, aerobic exercise means burning fat, while anaerobic exercise means increasing muscles and improving metabolism. Yes, exercise should be carried out at the same time, so as to say goodbye to body fat thoroughly and effectively.
Lulu has planned to practice for 7 days between 19: 00 and 20: 30. According to the world's recognized healthiest schedule, 19: 00 is the best time to start exercising. Nagging, remember to warm up before exercise.
Running, skipping rope, climbing stairs, dancing, swimming, playing badminton and yoga are all common aerobic exercises. You can choose one in 7 days, and of course you can combine and replace it at will. Aerobic exercise every day is about 40 minutes.
After that, with anaerobic exercise, you can choose simple and easy-to-do actions such as squat, flat support and barbell. No matter which action, you need to do what you can. This exercise depends on the load capacity of your muscles. Lulu usually does about 20 minutes, alternating anaerobic exercise.
The above is the whole fat reduction plan. If you want to lose weight, you might as well try (you are idle anyway) and give yourself an expectation of "losing weight every day" for 7 days!
You will become more and more beautiful if you believe in self-discipline.