Losing weight is not about eating less food, nor is it about exercising desperately. Only by turning a good weight loss lifestyle into a living habit and being able to persist naturally can you lose weight and not rebound.
Doudou Nutritionist will share with you a set of methods that are both beneficial to health and help lose weight and burn fat. As long as you can persevere, you will lose weight very well.
Healthy fat-reducing diet
Breakfast - Complex carbohydrate combination
Breakfast is very important for both physical health and weight loss. Eating breakfast on time can restore the metabolism of the day, promote the burning and metabolism of fat, and prevent overeating for lunch and dinner.
Breakfast recommended to eat staple foods that are complex carbohydrates, plus high-quality protein foods, high-quality fat foods, low-sugar fruits rich in vitamins and minerals, and seasonal vegetables rich in dietary fiber.
Lunch - Plant protein and animal protein combined with
Lunch is best completed before 13 o'clock. If the stomach and intestines are not good and the digestive and metabolic ability is relatively poor, it is recommended to complete it before 12:00. A nutritionally balanced lunch can not only replenish our work but also promote blood circulation and increase fat burning.
In addition to eating carbohydrate staple foods and vegetables, lunch should also supplement with sufficient high-quality protein foods. It is best to combine animal protein and plant protein, which can not only promote our muscle growth and fat loss, but also improve the thermal effect of our food.
Lunch fat loss recipe: A bowl of fried rice + A portion of fragrant dried fried beef + an oil-free boiled egg + a portion of white porridge and vegetables.
Dinner - Try not to eat or eat less staple food
Dinner is best completed 4 hours before bedtime. If you fall asleep at 10:30, then you must finish dinner before 6:30 and do not eat other foods after dinner, so that our body can have enough time to metabolize and digest.
The best food for dinner is: rich vegetables, protein-rich fish and shrimp, lean meat, bean products, mushrooms, seaweed categories, etc.
dinner fat loss recipe: A bowl of 100 grain meal + a portion of carrot stir-fried meat + 1 portion of seaweed tofu soup.
fat loss exercises
Persist in exercise for 30 to 40 minutes every day, and you can choose to combine aerobic and anaerobic exercises .
Aerobic exercise can promote fat burning. Jogging, brisk walking, walking, swimming, skipping rope , etc. are all aerobic exercises suitable for fat loss. You can choose aerobic exercises that suit you according to your personal physical condition and be able to persist.
Anaerobic exercise can consume Glycogen , promote blood circulation, improve metabolism, increase muscle content, help us shape, and help us consume more calories. You can choose squats, high leg lift , plank support , tummy curl exercise, tummy dumbbell exercise, tummy 3, etc.
Weight loss is very simple. As long as you develop your own living habits and persevere, you will be able to lose weight naturally and easily. If you don’t know how to lose weight, or if you don’t know what to eat to lose weight, you must follow me and take you to eat healthy and not lose weight. I am Lan Doudou Nutritionist. See you next time.
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