1, how to eat to lose weight
Day 1 day: breakfast: whole wheat bread 60g, pure milk 200ml, boiled eggs 1 piece.
Chinese food: 2 rice 100g (black rice, rice), sliced mushrooms, yellow flowers and black fungus, cucumber fried with red pepper, white radish and kelp sparerib soup.
Meal: banana 1 piece/cucumber 1 root.
Dinner: coarse cereal porridge (30g dry coarse cereal), 60g sweet potato, shredded beef with green pepper and celery, and stir-fried mung bean sprouts.
Day 2: Breakfast: 60g vegetarian steamed stuffed bun, 200ml pure milk, boiled eggs 1 piece.
Chinese food: red bean rice 100g, roasted duck with konjac, fried cauliflower with red pepper, soup with fish head, mushrooms and winter amaranth.
Extra meal: Kiwi fruit 1 piece
Dinner: 80g of vegetarian stir-fried three-silk (lettuce, white radish and carrot), garlic and broccoli, minced meat and tofu, and red dates and rice.
Day 3: Breakfast: whole wheat bread 60g, pure milk 200ml, boiled eggs 1 piece.
Chinese food: 2 rice 100g (rice, millet), spiced grass carp, multicolored silver silk (bean sprouts, carrots, lettuce), Coprinus comatus, agaric and pork liver soup.
Extra meal: 6 strawberries/6 plums.
Dinner: corn porridge 1 bowl, steamed pumpkin 60g, stir-fried shredded bamboo shoots, mashed garlic eggplant and shredded pork with fish flavor.
Day 4: Breakfast: egg pancake 1 piece (without crispy), 200ml pure milk.
Chinese food: jinyin rice 100g (corn grits, standard rice), roast chicken with black fungus and bamboo shoots, sweet and sour cabbage, mung bean pumpkin soup.
Extra meal: apples 1 piece
Dinner: leek and lean pork jiaozi 10, garlic and rattan vegetables, fried cowpea with minced meat.
Day 5: Breakfast: 60g of bread, 200ml of pure milk, boiled eggs 1 piece.
Chinese food: buckwheat rice 100g, mushroom and Chinese cabbage, sweet and sour hairtail, tofu and blood curd and loofah soup.
Extra meal: Kiwi fruit 1 piece.
Dinner: mung bean porridge (mung bean and rice 30g), cold salad (cucumber, beans, lettuce, cauliflower, colored pepper), dried melon with shrimp, and green pepper bean skin.
Days 6-7: These are two days that can be slightly adjusted. You can choose some foods you like to satisfy your appetite. Of course, you must also refer to the "special reminder" at the back to make a choice. The food listed in it must not be eaten.
2. Practical slimming methods
Practical weight-loss exercises can easily shed fat.
First, stretch the abdominal muscles straight.
Standing posture, feet are shoulder width apart, and arms extend as straight as possible to the ceiling for about 20~30 seconds.
Practical weight-loss exercises can easily shed fat.
Second, the side waist bends and stretches the side abdomen.
Standing posture, feet open shoulder width, right hand akimbo, left arm extended to the upper right, about 15~30 seconds, and then do it on the other side.
Third, clip the chest to train the pectoralis major muscle
Open your feet, straighten your arms and cross your fingers. Clamp your palms with chest and arm strength for 3 seconds to relax 1 second, and repeat 12 times.
Fourth, the shoulder moves around the shoulder.
Standing posture, the back ridge is straight, and the shoulders are fixed when they are wound back to 3/4 laps, showing a chest-high position, and repeatedly wound 10 times.
Five, the golden rooster independently trains the buttocks.
Open your feet, put your center of gravity on your right foot, lean forward slightly, with your left hand akimbo, and your right hand extending forward in parallel to help balance your center of gravity. Keep your right foot back 45 degrees and straighten your knees, swing your left leg up and down without touching the ground and bending your knees, and repeat 12 before changing your feet.
Sixth, close your chin to correct hunchback
Sit or stand, with straight back ridge, chin closed but don't bow your head, eyes looking straight ahead.