Men who need to lose weight

White food-preserved eggs and shrimps mixed with tofu

Comments: Simple and easy to make, refreshing and delicious, but rich in protein and calcium. This is a good cold dish in summer. Tofu, preserved eggs and shrimps are cool and good for clearing away heat.

Black food-green bean mushroom soup (fungus, mushroom, Pleurotus nebrodensis)

Comments: Mushrooms have always had the image of healthy food, and most of the fungal polysaccharides contained in them have the functions of immunomodulation, cancer prevention, lipid reduction and blood sugar reduction. In addition, mushroom foods are extremely low in calories, full but not fat, and are especially popular with ladies. Adding green beans rich in protein and soybean isoflavones (green beans are sisters of soybeans with similar nutritional value), the nutritional and health care functions are more comprehensive.

Tip: The quality of mushrooms needs special attention. Don't eat adulterated black fungus and spoiled mushrooms.

Red food-fried chicken heart with onion and asparagus (meat)

Comments: Chicken heart is different from liver and kidney, which is low in fat and cholesterol, and does not participate in waste discharge and pollution treatment, so it can be safely eaten. More importantly, the contents of vitamin B 1, B2, nicotinic acid, iron, zinc and copper in heart are much higher than those in muscle.

Purple food-the leader of food-the philosophy of healthy color on the dining table

It is suggested that there is some oil on the heart surface of broilers, which should be removed to further reduce the fat content.

Green food-delicious seasonal vegetables (broccoli, cabbage, peas, celery, lily, crab sauce)

Comments: Broccoli and kale are the vegetables with the highest nutritional content and have strong anti-cancer effect. Celery and peas are rich in insoluble fiber and calcium, while lily is a traditional tonic.

Tip: In order to preserve the nutrients and refreshing taste of vegetables, it is very important to maintain the proper maturity of several vegetables.

Yellow food-honey pumpkin (pumpkin, yam, red dates, ginkgo)

Comments: Pumpkin is rich in carotene, which is a famous anti-cancer food on the list. It also has the effects of lowering blood sugar and losing weight.

Healthy weight loss (* _ _ *)

First, reduce calorie intake.

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months. But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

Second, eat less 1 meat and lose weight for 2 months 10 kg;

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Third, reduce food intake:

If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg:

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

Get rid of fat and shape your body.

Five, walk for 45 minutes, half a year thin 10 kg:

Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Six, fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.

Seven, strength training:

Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.

Eight, reduce calorie intake combined with walking:

Replacing Coca-Cola with soda water can save 150 kilocalories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks.

Nine, reduce fat intake and weight lifting:

This method can consume excess fat in the body, keep fit, increase muscle, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months.

Ten, the best choice:

According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination plan is to control fat intake and strengthen exercise and strength training. As long as you have confidence and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.

Experts point out that women lose 1-0 every week. 5 kg is ideal, and it is appropriate for men to lose 1-2 kg per week.

Avoid losing weight quickly: after losing weight quickly, it is not easy to maintain the weight loss effect, because the method of losing weight quickly is not a natural habit.

When you are hungry, it is time for your body to burn fat: exercise for half an hour, and the effect of burning fat is the best. Pay attention to supplementing water after exercise.

Chew slowly every meal: this is the best way to satisfy and reduce appetite.

Avoid sleepiness: sleeping for seven hours is enough, with the lowest metabolic rate and the least energy consumption, and the synthesis of cholesterol and fat is greatly increased. Sleepiness but eating less can also lead to obesity.

Just have enough sugar and oil: reducing the daily intake of sugar (rice flour) and oil is a necessary way to lose weight.

Don't drink stir-fry soup: this soup is high in oil, easy to absorb and easy to make people fat.

Eat less in leisure time: the metabolic rate is low and the calorie consumption is low in leisure time, so the calorie of food should be reduced as appropriate.

Don't eat midnight snack: when you eat before going to bed, calories are most likely to be converted into fat and accumulated in your abdomen.

Don't eat leftovers: in order not to waste, it's hard not to get fat every time you put leftovers from bowls and plates in your stomach.

Fat people with weak willpower: We should make good use of the strength of others to achieve the effect of losing weight, such as finding a reliable weight loss consultant to help maintain the ideal weight for life.