Low-calorie carbohydrates:

Corn (suggestion: don't eat it for a long time).

Sweet potato (suggestion: cooking is the best, and it can be matched with milk control).

Taro (recommended: cooked and eaten).

Potatoes (suggestion: cook and stir fry).

Wrist bean (suggestion: it can be paired with corn, carrots and diced chicken breast).

Mung beans (suggestion: mung beans with rice 1:2 for porridge or cooking).

Millet (suggestion: cook millet porridge or rice to nourish the stomach gently).

Steamed wheat (suggestion: balanced nutrition of fruits, grains, nuts and milk).

Low calorie fruits: apples, pears, grapefruit, strawberries, oranges and pitaya.

Low calorie meat and eggs: chicken breast, beef, shrimp, fish, eggs, sugar-free yogurt.

Low-calorie vegetables: mushrooms, white radish, asparagus, bitter gourd, tomatoes and celery.

Water is the healthiest way to drink.

Drink 250ml of water at 7:00 to detoxify and dispel spots.

Drink 300ml water at 8:30 to moisturize and wake up.

1 1:00 Drink 300ml water to lose weight.

13:00 Drink 250ml of water to promote digestion.

/kloc-drink 300ml water at 0/5: 00 to refresh and moisturize.

17:30 Drink 300ml water to lose weight.

19:00 Drink 250ml of water to promote metabolism.

2 1:00 Drink water 150ml to promote blood circulation and help sleep.

General formula for losing weight.

Breakfast 7:00-9:00: carbohydrate 200g+100g; Vitamin; +egg 1+ milk/soybean milk 200ml.

Lunch11:00-12: 30: carbohydrate 100g+ protein 150g+ dietary fiber 200g.

Dinner 17:00- 19:00: dietary fiber 150g protein 80g vitamins 100g.

Vitamins: bananas, cherry tomatoes, oranges, lemons, grapefruit and strawberries.

Dietary fiber: wax gourd, bitter gourd, eggplant, cucumber, broccoli.

Protein: Chicken breast, beef, eggs, shrimp, skim milk.

Carbohydrates: oats, purple potato, corn, pumpkin, yam, potato, taro.

Losing weight is the most effective way to exercise.

8 glasses of water a day, 50 leg lifts, 30 aerial bikes, 20 scissor legs, 20 cross jumps, 10 minutes skipping rope and 20 squats.

This is the most suitable arrangement for losing weight.

Get up at 6:30-7:00; Drink a glass of warm water on an empty stomach and add some salt to the water.

Breakfast is 7: 00 to 8: 00; Eat coarse grains, protein and vitamins.

9:00- 1 1:00; If you are hungry, you can eat nuts/fruits in small quantities.

11:30-12: 30 lunch; Drink water first to increase satiety and eat less staple food.

12:30- 13:30 lunch break; Walking for 20 minutes after lunch can help digestion.

/kloc-drink water at 0/3: 30-18: 00; You need to drink more than 2000ml warm water every day. Please refer to the drinking schedule.

18:00- 19:30 dinner; Vegetables are dominant, supplemented by protein.

19:30-2 1:00; Exercise according to your own arrangements and conditions.

Get ready for bed from 22: 00 to 22: 30; Put down the phone and read a book. Going to bed early is good for burning fat.

Tips for healthy weight loss.

Chew slowly (more satiety)-use less oil to stir-fry vegetables and salad dressing (lemon juice and vinegar juice are optional)-Yogurt is not conducive to weight loss (most yogurts on the market have high sugar content, but pure yogurts are actually very sour. )

Fruit and vegetable chips are unhealthy (most of them are fried at low temperature, and nearly half are oil, which is no different from jasmine chips. A staple food is not recommended to drink porridge (porridge rises sugar quickly, and high GI recommends low GI coarse grains. Such as sweet potato and corn. A meal of the first generation is not an extra meal. Usually small in size and high in heat. Dieting will rebound. Dieting can only reduce water, but it can't achieve the purpose of reducing water. Lose weight step by step. Losing weight too fast is not only harmful to the body, but also easy to rebound. Good sleep is very important. The time and quality of sleep will affect the secretion of hormones. Studies have shown that humans can avoid getting fat by adjusting their sleep. Choose small portions of food. Reduce your intake without wasting food. Low-fat foods may be high in sugar. Low-fat foods usually add a lot of sugar to keep their flavor. Eat less and eat more. Can improve metabolic efficiency. )