Spring slimming meals eat more and more
Can spring be far behind in the summer? You have probably been eager to fly around the streets with pretty women in light clothes to decorate the "Naked" scene. You can not eat hot tofu, or let us take a look at how to lose a winter, especially after the Spring Festival to raise the 35 kg fertilizer.
The first is a reasonable diet.
Recipe 1
Drink 1 cup from the morning, about 300 ml.
Breakfast: 100 grams of whole grain porridge, 100 grams of lean meat filling.
Early morning: 1 fruit.
Lunch: 100 grams of rice, 100 grams of peeled chicken, 100 grams of fungus, 100 grams of both vegetables.
Midnight: 1 fruit.
Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of soy products, and 100 grams of vegetables.
Before going to bed: 250 ml of skimmed milk.
Recipe 2
Drink 1 cup from the morning, about 300 ml.
Breakfast: fresh milk 400 ml, whole wheat bread 100 g.
Early morning: 1 fruit.
Lunch: 100 grams of rice, 100 grams of lean beef, 100 grams of fungus, 100 grams of both vegetables.
Midnight: 1 fruit.
Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of kelp, and 100 grams of vegetables.
Before going to bed: 250 ml soy milk.
Recipe III
Drink 1 cup from the morning, about 300 ml.
Breakfast: 400 ml soy milk, 1 egg, staple food 100 grams.
Early morning: 1 fruit.
Lunch: 100 grams of rice, 100 grams of liver of livestock and poultry, 100 grams of kelp, and 100 grams of vegetables.
Midnight: 1 fruit.
Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of soy products, and 100 grams of vegetables.
Before going to bed: 250 ml of skimmed milk.
Please note:
1. Three kinds of recipes are alternately performed, and foods that do not have a specific name can be collocated, but the quantity should be controlled.
2. It is better to have two varieties of fruit on the morning and afternoon.
3, men can increase the daily staple food 50 to 100 grams or fruit 1 to 2.
4, drink 8 to 10 glasses of water a day, about two or three liters.
5, cooking is suitable for cooking, the daily consumption of fat is preferably not more than 50 grams.
6, less salt, soy sauce and other spices can be added vinegar.
7. At weekends, you can eat sweet cakes such as cream cakes, ice cream, and chocolate as an adjustment in the morning and lunch. However, the staple food of dinner should be moderately reduced.
In addition, in order to achieve a better slimming effect, we must adhere to scientific exercise.
Adhere to one hour of physical activity every day. The best time for the activity is 1500 to 1700. It can also be arranged in the evening, but it should be separated from the hour before and after the meal by 1 hour.
The specific plan is as follows:
1, 30 minutes (about 4 km) exercise cardiopulmonary exercise brisk walking, jogging and other low intensity, long duration of aerobic exercise.
2, 10 to 15 minutes to strengthen muscle strength and endurance push-ups (10 to 15 / group, 2 to 3 groups), sit-ups (15 to 20 times / group, 2 to 3 groups), from the prone two (15 ~ 20 times / group, 2 ~ 3 groups) exercises.
3, 15 minutes to improve the flexibility of the shoulder, chest, back, lower limbs and other large muscle group stretching, shaking, massage and other relaxation activities. Please note that stretching exercises should be performed in each position for more than 30 seconds after stretching.
4, the best weekend to organize the whole family to carry out hiking, mountain climbing and other outing activities, of course, to accompany his wife shopping or cleaning is also a good idea.
Then again, it is best to go to bed before 23:00 every day and guarantee sleep for 7 to 8 hours. Of course it is also important to develop good hygiene habits, such as taking a bath as soon as possible after exercise.
If you want to make your weight drop faster, you can properly reduce the dinner's staple food or extend your workout's aerobic exercise time. However, it should not be allowed to fall more than two kilograms per week, because falling weight quickly is not only easy to rebound, but also poses a threat to health.
If you accidentally eat too much one day, it is best to increase the amount of exercise on the same day.
If you can implement these measures seriously, you will lose at least 0.8 kg of fat per week. From now until the May 1st, there are 7 weeks. If you are willing to act according to your plan, you will not only lose 5 or 6 kilograms of fat without any problems, but at the same time, you will also be able to protect your lips, teeth and teeth.
In the end, you don’t have to weigh every day. Fixed one time a week, weighed and recorded in the morning, on an empty stomach, in the same clothing. This will help you achieve the goal of weight loss better.
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