Female, 26 years old, 158, 68 kg, how to lose weight

Just keep your mouth shut! No high-calorie foods!

The amount of nutrients a normal person needs every day

655 (9.6x my weight in kilograms) 1.8x my height in centimeters - (4.7x my age) = what a normal person needs every day Energy number. When you eat more food energy than this value every day, you will definitely gain weight. Likewise, if you eat less food energy than this value, you will definitely lose weight. For every 7,200 calories of energy, the body will gain or lose one kilogram of fat.

Place a scale in a place where you normally move around, and post a reminder sign to remind yourself of the weight of the food you consume. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism.

Rice calories: 116 kcal (per 100g), Rice calories: 346 kcal (per 100g)

Corn (fresh) calories: 106 kcal (per 100g) )Steamed bun calories: 221 kcal (per 100g)

Oatmeal calories: 367 kcal (per 100g) Bread calories: 312 kcal (per 100g)

Sweet potato, Calories: 99 kcal (per 100g) Millet porridge: 46 kcal (per 100g)

Potato, caloric: 76 kcal (per 100g) Steamed buns: 227 kcal (per 100g) )

Noodles (raw) calories: 284 kcal (per 100g) Potato calories: 104 kcal (per 100g)

Pancake calories: 255 kcal (per 100g) ) Hanamaki calories: 211 kcal (per 100g)

Fried dough sticks: 386 kcal (per 100g) White porridge: 46 kcal (per 100g)

Japonica rice (Steamed) Calories: 117 kcal (per 100g)

Noodles (boiled) Calories: 109 kcal (per 100g) Instant noodles Calories: 472 kcal (per 100g)

Red bean calories: 309 kcal (per 100g) Adzuki bean porridge calories: 61 kcal (per 100g)

Pancake calories: 336 kcal (per 100g) Cross-bridge rice noodles: 92 kcal (per 100g)

Calories of sesame cake: 293 kcal (per 100g) Calories of mung bean: 316 kcal (per 100g)

Calories of barley: 357 kcal (per 100 Gram) vermicelli (dry) Calories: 335 kcal (per 100g)

Noodles (standard vermicelli, cut) Calories: 280 kcal (per 100g)

Dumplings (vegetarian Filling) calories: 198 kcal (per 100g)

Dumpling (pork and cabbage filling) calories: 218 kcal (per 100g)

Rice cake 154 kcal (per 100g) )Yam calories: 56 kcal (per 100g) Assorted fried rice calories: 188 kcal (per 100g)

Yam calories: 79 kcal (per 100g) Black sesame dumpling calories: 311 kcal Calories (per 100g)

Calories of black rice: 333 calories (per 100g) Cold noodles, calories: 167 calories (per 100g)

Calories of oil cake: 399 calories Calories (per 100g) taro (boiled) Calories: 60 calories (per 100g)

Glutinous rice calories: 348 calories (per 100g) Red bean paste calories: 240 calories (per 100g)

Cornmeal calories: 341 kcal (per 100 g) Egg calories: 144 kcal (per 100 g)

Chicken, calories: 167 kcal (per 100 g) Ham sausage calories: 212 calories (per 100 grams)

Salted duck eggs 190 calories (per 100 grams) Chicken breast calories: 133 calories (per 100 grams)

Pork (Fat) Calories: 395 kcal (per 100g) Pork (lean) 143 kcal (per 100g) Grass Carp Calories: 113 kcal (per 100g) Chicken Leg Calories: 181 kcal (per 100g) grams)

Fish balls, also called fish eggs, calories: 107 calories (per 100 grams)

Crock pot chicken soup (soup) calories: 27 calories (per 100 grams)

Sausage, caloric: 508 kcal, per 100g Beef (lean) caloric: 106 kcal per 100g)

Cross carp, caloric: 108 kcal (per 100g) pig Calories in pork ribs: 278 calories (per 100 grams)

Calories in preserved eggs (duck eggs): 171 calories (per 100 grams)

Ham, calories: 330 calories Calories (per 100g) beef jerky calories: 550 calories (per 100g)

Salty

Calories in duck eggs (boiled): 177 calories (per 100g)

Calories in chicken wings: 194 calories (per 100g) Calories in roasted chicken: 240 calories (per 100g)

Hot dog sausage calories: 307 calories (per 100g), shrimp calories: 85 calories (per 100g)

Duck, calories: 240 calories (per 100g) Peking duck calories: 436 Calories (per 100g)

Dry fish fillet calories: 303 calories (per 100g) Chicken feet calories: 254 calories (per 100

Herring calories: 118 calories (per 100 grams)

Duck egg calories: 180 calories (per 100 grams) Pork floss calories: 396 calories (per 100 grams)

Pork (tenderloin) calories: 155 calories Calories (per 100g)

Pork blood calories: 55 calories (per 100g) Pig trotters (cooked) Calories: 260 calories (per 100g)

Pork liver calories : 129 kcal (per 100g) Calorie of squid: 75 kcal (per 100g)

Calorie of yellow croaker: 97 kcal (per 100g) Calorie of hairtail: 127 kcal (per 100g)

Apple calories: 52 kcal (per 100g) banana, calories: 91 kcal (per 100g)

Tomato seeds: 19 kcal (per 100g) cucumber, Calories: 15 calories (per 100g) Watermelon calories: 25 calories (per 100g) Peach, calories: 48 calories (per 100g)

Orange, calories: 47 calories (per 100g) grams) dates, calories: 264 calories (per 100 grams)

Green vegetables: 15 calories (per 100 grams) Chinese cabbage calories: 17 calories (per 100 grams)

Pear, calories: 44 kcal (per 100g) Wendan calories: 41 kcal (per 100g)

Kiwi calories: 56 kcal (per 100g) Pumpkin calories: 22 kcal (per 100 grams)

Carrot calories: 37 calories (per 100 grams) Lettuce calories: 15 calories (per 100 grams)

Orange calories: 43 calories (per 100 papaya, Calories: 27 calories (per 100g)

Grape calories: 43 calories (per 100g) Cherry tomatoes: 22 calories (per 100g)

Winter melon, calories : 11 kcal (per 100g) Fungus calories: 21 kcal (per 100g)

Cauliflower calories: 24 kcal (per 100g) Citrus calories: 51 kcal (per 100g)

Spinach calories: 24 kcal (per 100g) White radish calories: 21 kcal (per 100g)

Pineapple calories: 41 kcal (per 100g) Dragon fruit Calories: 51 kcal (per 100g)

Cabbage calories: 22 kcal (per 100g)

Coca-Cola calories: 43 kcal (per 100ml) Beer calories: 32 kcal (per 100 ml) is calculated as a 500 ml bottle of general beer. Drinking 3 bottles is equal to 1500 ml.

32*15=480 calories

Pepsi Cola calories: 42 calories (per 100 ml) Milk tea calories: 436 calories (per 100 grams)

Green tea (tea itself) calories: 296 Calories (per 100 grams)

Master Kong iced black tea 37 calories (per 100 ml) Lemon juice 26 calories (per 100 ml)

Glutinous rice wine calories: 91 calories ( Calories in tea: 0 kcal (per 100 ml)

Orange juice drink 46 kcal (per 100 ml) Calories in almond flour: 580 kcal (per 100 g)

Sugar cane juice 64 kcal (per 100 ml) Coffee calories: 554 kcal (per 100 g)

Edible oils, greases and products

Salad oil, peanut oil, soybean oil, mixed Oil, sunflower oil, olive oil, rapeseed oil, sesame oil Calories: 898 kcal (per 100g)

Arowana edible blended oil caloric: 884 kcal (per 100g)

Snacks, snacks, cold drinks

Cookie calories: 433 kcal (per 100g) Cake calories: 320 kcal (per 100g)

Chocolate calories: 586 kcal (per 100 grams) Ice cream calories: 127 calories (per 100 grams)

Honey calories: 361 calories (per 100 grams) Donkey-hide gelatin dates calories: 334 calories (per 100 grams)

Mung bean cake (less sugar and oil) calories: 122 kcal (per 100g)

Soda cracker calories: 408 kcal (per 100g)

Twist twist calories: 524 kcal Calories (per 100g) Cream Cake Calories: 378 Calories (Per 100g)

Dry Sweet Potato Calories: 338 Calories (Per 100g) Plum Calories: 144 Calories (Per 100g)

Mooncake (bean paste) 405 kcal (per 100g) Hawthorn fruit peel 321 kcal (per 100g)

Shaqima Egg Crispy Calories 506 kcal (per 100g) Rice Crispy Rice Cake Calories: 528 kcal (per 100g)

Mung bean cake caloric: 349 kcal (per 100g) Hawthorn ball caloric: 369 kcal (per 100g)

Chocolate caloric: 542 kcal (per 100g) Shortbread calories: 481 kcal (per 100g)

Condiments

Honey calories: 321 kcal (per 100g) Brown sugar calories: 389 kcal (per 100g)

Potato calorie: 29 kcal (per 100g) White sugar: 400 kcal (per 100g)

Soy sauce calorie: 63 kcal Calories (per 100g) Vinegar calories: 31 calories (per 100g)

Tahini sauce calories: 618 calories (per 100g) Dried radish calories: 60 calories (per 100g)

Calories of bean curd (red): 151 kcal per 100g of fermented bean curd (white): 133 kcal (per 100g)

Calories of peanut butter: 594 kcal (per 100g) of chili sauce : 31 kcal (per 100g)

MSG calories: 268 kcal (per 100g) pickled mustard (Yuquan brand) 34 kcal (per 100g)

Rock sugar calories : 397 kcal (per 100g) Chicken essence calorie: 195 kcal (per 100g)

Ketchup calorie: 81 kcal (per 100g) Soft white sugar calorie: 396 kcal (per 100g) )

Salt calories: 0 kcal (per 100g) Salad dressing calories: 724 kcal (per 100

Doubanjiang calories: 178 kcal (per 100g) Pickled mustard calories : 10 kcal (per 100g)

Sweet noodle sauce calories: 136 kcal (per 100g) Pickled cucumber calories: 24 kcal (per 100g)

Pickled vegetable calories: 22 calories (per 100g) pickled radish strips calories:

44 kcal (per 100g)

Peanut butter calories: 598 kcal (per 100 kcal) Tomato sauce: 112 kcal (per 100g)

White vinegar: 6 kcal Calories in applesauce: 277 calories (per 100 grams)

Calories in chili powder: 203 calories (per 100 grams) Calories in pepper: 357 calories (per 100 grams)

Calories of Pickled Snow Red: 25 kcal (per 100g) Calories of Doubanjiang (spicy oil): 184 kcal (per 100g)

Calories of seaweed soup: 174 kcal (per 100g)

Milk and products

Yoghurt, calories: 72 calories (per 100g) Milk calories: 54 calories (per 100ml)