staple food rice

Fine pasta

Potato

Hot pot base, sesame paste, etc.

Diet pills: You can lose weight with a reasonable diet and appropriate exercise. Diet pills can easily lead to metabolic disorders and are even worse for the body!

Avoid all fried foods

Chicken skin, roast duck

Fatty meat and starchy foods

All carbonated drinks

Steam > Cold > Stew > Stir-fry

Oil: Extra virgin olive oil is best

Eat a good breakfast at 8 o'clock: a can of pure milk, oatmeal (original), 1 oil-free fried egg, 1 slice of whole wheat bread, 1 small dish of cold dish or side dish. It’s definitely nutritious and makes you feel full!

Morning supplement at 11 o'clock: 2 pieces of meal replacement biscuits/or 1 piece of fruit (banana, apple, dragon fruit, tomato, cucumber, etc.)

Eat well at lunch at 12:30: eat more vegetables (not listed), eat less staple food (rice, noodles), half a bowl of rice, or a small bowl of noodles, 1 Hanaki or steamed bun, 2 steamed buns, 8 dumplings indivual. It is recommended to add corn grits or millet to the rice, and add some whole grains. Eating a bowl of rice has more calories than eating two bowls of vegetables! If possible, it is recommended to abstain from rice for several meals a week and replace it with whole wheat bread/steamed purple sweet potato/steamed sweet potato/steamed yam.

16:30 snack supplement: 2 pieces of meal replacement biscuits/2 slices of whole wheat sliced ​​bread/1 fruit (banana, apple, dragon fruit, tomato, cucumber, etc.), do not overlap with the snack at 11 a.m.!

Eat less at 18:30 for dinner: Since you have had a snack before, you should not be very hungry, so you must eat less, especially the staple food! Do not sit or lie down immediately after a meal. After an hour, you can go out and walk 2-3km briskly to digest food.

Extra meal at 22:30 in the evening: drink a glass of pure milk (because you eat very little for dinner and walk at night to digest food, you will be a little hungry before going to bed. Drinking a glass of milk will help you sleep and stop hunger.)

White meat (chicken breast: can be boiled and eaten to supplement protein)

Red meat: All lean meats, no fatty meats, no starch-coated fried foods (guobaorou, pork slices, ground three delicacies)

Broccoli: A good ingredient for weight loss. It is recommended to blanch it and serve it with celery, carrots, cucumbers and salad with olive oil.

Purple sweet potato (can replace staple food)

Sweet potatoes (can replace staple food)

Water is a natural appetite suppressant

Water is necessary for burning fat

How much water do you need to drink every day to lose weight?

What water to drink

The sleep weight loss method is an effective weight loss method shown by medical evidence: it mainly affects the secretion of hormones through sleep time and sleep quality to break down fat and burn it, promote metabolism, eliminate edema, and stimulate growth hormone to guide the body to process fat. Converting fat into energy is the secret for those thin women who love to sleep but don't diet to stay slim.

You must not stay up late. Staying up late can easily lead to metabolic disorders and is very detrimental to weight loss. Turn off the lights and go to bed before 11 o'clock.

Put your mobile phone 2m away from your head: first, mobile phones and other electronic products emit radiation, which is bad for sleep; second, if you can’t reach it, you won’t look at your mobile phone so often that it delays sleep.

You can drink a glass of warm milk before going to bed to help you sleep.

Sports bracelet: counts daily steps, heart rate, etc.

keep: There are specializations in the field, and there are many free tutorials you can refer to.

Body fat scale: It is a must. It is recommended to have an 8-electrode scale, which is relatively more accurate. Some Huawei phones recommend Huawei Body Fat Scale 2pro (which is not supported by Apple), and Apple phones recommend searching Baidu for body fat scales that can be used by Apple. The body fat scale is measured every morning on an empty stomach (it is recommended to wear as few clothes as possible, so that the data is more accurate), which can intuitively reflect various physiological data of your body!

Ultimate goal (harder to achieve, but necessary)

Small goal: How much weight to lose in how many days

Usual goals: control within a range, for example, if you fasted 62.5kg this morning, then tomorrow morning it cannot be 63.5kg. This is a lack of control. Fat cannot be gained by eating in one meal, and weight loss cannot be lost in one day. You must first stabilize your current weight, and then lower it steadily!

Not conducive to finding a partner

Object is prone to cheating

Disharmonious sexual life

Obese people are more likely to procrastinate and be lazy, which affects work efficiency

High blood pressure, hyperlipidemia

diabetes

Cardiovascular disease

Lumbar disc herniation

Obese men are prone to prostate cancer, and obese females are prone to endometrial cancer and ovarian cancer.

Compared with normal people, most obese people are less flexible and clumsy in their movements. They are more prone to sweating and fatigue during exercise, and they are prone to dozing off when quiet. Therefore, they are easily ostracized and ridiculed by classmates or colleagues.