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Monday breakfast: 4 slices of milk, 250 ml of boiled eggs, 1 lunch: rice, 2 tomatoes, eggplant, cucumber, ear-holes dinner: vegetarian noodles, Tuesday breakfast: sesame paste roll, 1 millet porridge, boiled peanuts, 1 butterfly lunch: rice, 2 shredded chicken, fresh. Meal: 4 slices of sauce beef 1 slices of milk 250ml Lunch: Assorted fried rice, tomato and egg soup, dinner: scallion rolls 1, two dried celery 50g, chili potato shreds, Thursday breakfast: steamed stuffed bun 1, two tofu brains 250g lunch: two rice braised wings, mushrooms and rapeseed dinner:. Breakfast: Sandwich 2 milk 250ml boiled eggs 1 lunch: red bean rice fried with liver tip seaweed cabbage dinner: wonton stewed with cold radish Saturday breakfast: fried dough sticks 1 half soybean milk 250-300ml pickles a little lunch: home-made bread 75g shredded pork, green pepper vinegar boiled bean sprouts dinner: Sunday mung bean porridge, coriander mixed with shredded beans, fried zucchini. Breakfast: mung bean porridge, coriander mixed with shredded beans, fried zucchini, lunch: rice 1, grilled shredded fish for two and a half minutes, and dinner: vegetarian dumplings 15 cold cucumber, garlic and tremella. In sports, I always insist on jogging for 30 minutes in the morning. Besides, I take time to do aerobics every morning. Here are some bad eating habits that existed before I lost weight. Bad eating habits 1. Usually eating irregularly, often overeating, not eating on time; Or skip breakfast and have a big meal at night to make up for it. [Correction] Bad eating habits and lifestyle can cause lipid metabolism disorder and endocrine abnormality; Eating a lot of high-energy food for dinner, excess nutrition is converted into fat, which leads to obesity. The system of three or four meals a day can be implemented, with regular and quantitative distribution and reasonable distribution. We should follow the dietary principle of "eat good grass, eat enough at noon and eat less at dinner" and develop good eating habits. I have the habit of being picky about food. I can eat as much as I like, and eat less or not if I don't like it. [Correction] Picky food is a bad eating habit. The scientific dietary principle is a balanced diet, which should be a healthy diet with diverse meat, rich nutrition and balanced proportion. If you don't just look after good things and don't seek nutrition, it will easily lead to overnutrition or malnutrition, leading to fat accumulation or puffiness. I eat quickly and often eat a lot unconsciously. [Correction] Excess energy is one of the main factors leading to obesity. Bad eating habits and eating too fast can easily lead to excess energy, resulting in excess nutrition and obesity. Chew slowly when eating, control the amount of food, and reach 70% to 80% full, which can reduce the occurrence of obesity. 4. Like to eat meat, fried, sweets (such as fried chicken legs, roast duck, ice cream, nuts, etc. ), and seldom eat fruits and vegetables. [Correction] Meat, sweets and fried foods are all foods with high calorie, high fat and high sugar. Overeating or overeating can easily lead to overnutrition and obesity. Fruit-thinning food is low in calories and rich in vitamins, minerals and trace elements. Vitamins and trace elements can promote fat catabolism, eliminate fat accumulation and help prevent obesity. Therefore, we should eat less meat, sweets and fried foods and more fruits and vegetables. 5. Keep eating snacks. [Correction] Eating snacks is a bad eating habit. Excessive intake of high-sugar and high-fat foods leads to overnutrition and turns into fat, which leads to obesity. Eat less and eat more, and control the intake of snacks; Or switch to fruits and high-fiber foods to gradually overcome the bad eating habits of eating snacks. 6. Be sure to eat before going to bed. [Correction] Eating snacks before going to bed is easy to consume too many calories, which will be converted into fat and stored in the body. So, for the sake of your beauty and health, try not to eat anything before going to bed. 7. I am very tired at the end of the day. Go to bed after dinner and seldom do other sports. [Correction] After eating high-energy food at night, the body's metabolism slows down, activity decreases, and there is not enough activity to consume excess calories, which is easy to cause overnutrition and obesity. Therefore, appropriate activities or exercises should be carried out after dinner, such as walking and jogging, which can not only promote food digestion, but also increase calorie consumption and prevent obesity. 8. I often mistake thirst for hunger, so I fill my stomach with a lot of food. [Correction] When people are pseudo-hungry, they eat a lot of food by mistake, resulting in excess calories, which are converted into fat and stored in the body, resulting in obesity. It is necessary to distinguish between thirst and hunger, and avoid eating too much by mistake, so that the calories exceed; Don't wait for thirst before drinking water. Drink plenty of water at ordinary times to prevent false hunger. 9. Usually the taste is heavy, and I like to eat salty or spicy food. [Correction] Excessive sodium intake can easily increase the sodium ion content in blood, cause water and sodium accumulation, increase the burden on the heart, and lead to edematous obesity, hypertension and other diseases. The intake of sodium salt should be gradually reduced and controlled within 6 days. In case of hypertension, coronary heart disease and nephropathy, the intake of sodium salt should be strictly controlled, and a low-sodium diet should be given priority to. Here I want to tell you JJ: the ultimate goal of each of us is to make ourselves slim and charming. Why don't we take some green measures to lose weight? Many JJ people use dieting to lose weight. I want to emphasize here. Nowadays, many jj have misunderstood the meaning of dieting. Dear JJ, please note that "dieting" is different from "hunger strike". Many JJ people think that dieting is to make you eat nothing. A few fruits a day have already sent themselves away. Here, I want to tell you JJ, this is completely wrong. Dieting is to make you eat reasonably, not to fast. It emphasizes that you should make proper arrangements in your diet. For example, Yaku once mentioned that if you consume 1 1,900 kilocalories a day, then you should consume 1 1,000 ~ 2,000 milligrams of calcium and 70 ~ 80 grams of protein in a balanced way. If you eat enough, you can lose 3-4 Jin a week. If you can't, you will gain weight. Here, I want to tell you that you must master ~ ~ ~! Supplement: Very good. This recipe is a bit complicated, depending on one's physique. I can only tell you some things you should pay attention to. Don't overeat every day, especially at dinner. You must eat breakfast. Some people think that skipping breakfast will make you thin, but in fact you will get fat! There is also the need to exercise more and persevere, like doing yoga at home in winter (I experience doing yoga is particularly thin! Just stick to it every day ~ at least 2 or 3 times a week ~) Swimming in summer is not a good choice! Usually eat coarse grains in moderation, and there is that kind of coarse grain bread, which can help digestion! Another way is to set aside one day a week to eat some fruit instead of eating. I'm trying this method now, and it has some effect. In fact, losing weight does not necessarily mean eating less. More exercise is the key. Exercise must last for more than half an hour, because all the water in my body is consumed in the first half hour, and I will start burning fat in half an hour. And I used to live in junior high school. If I go to school, I can lift my legs in bed after lights out. It's about 50 feet a day, 100 feet ~ and then do women's push-ups (the kind supported by knees). You can do 10 feet at first and then do it step by step ~ ~ It's very useful ~ I used to be the thinnest in school! (Maybe it's because the school food is terrible ... haha laughs ...) Let me tell you the ultimate secret! Study hard at school ~ I went crazy at the stage of a final exam ~ I lay in bed and did exercises with small lights every night ~ then I went home on Friday and lost 8 pounds! ~ miracle! ! ! 5555 ... even I was touched ~ ~ I said so much in one breath ~ I hope these are helpful to you ~ ~ I wish you * *!