How can I lose fat by developing a diet and exercise plan?

If you want to develop a reasonable diet and exercise plan, so that you can first consult a nutritionist, let him make a plan for you, so that the daily calories are properly burned, and when the time comes, but in any case, you have to stick to it yourself, so that you can slowly become more beautiful and more fit every day.

Step by step, from shallow to deep. No matter how lofty the plan is, it is not suitable for you, and you can't do it yourself, and it is in vain. Therefore, at the beginning, the plan you have made must not be too difficult, do not let yourself get bored, and after a period of adaptation, gradually adjust your diet and exercise.

It's a long-term thing, don't rush it, integrate it into your life, and stick to it to the end, it's the best.

In the first two years of graduation, I suddenly gained weight due to inattention, and then I succeeded. For **, controlling diet is the key, it is not necessary not to eat high-fat food, but it is necessary to control the total amount, I was bored after work in a rental house and ate while watching a movie, sometimes I was not hungry, which caused a surplus of impact; Exercise is only an adjunct to slowly burn fat, and if you don't control your diet, then exercise can only make you a strong fat person.

If you don't have knee discomfort and don't plan to run, you can choose to walk briskly. In the process of walking, tighten the abdominal back muscles, straighten the spine, open the shoulders, and feel the strength from the tightening of the abdominal back and the active force of the thigh root. Be sure to relax your shoulders, arms and neck, and don't strain your ankles and knees too much.

Be fast, walk a lot faster than usual, and slow down when you're tired, but don't stop completely. Walking briskly for more than 40 minutes, insisting on it every day, the fat loss effect is also good. In addition, slightly intense mat exercises, aerobics can also be used.

Controlling diet and exercise can definitely reduce fat, this is undoubted, the so-called controlled diet, you should avoid some oily things or desserts, because these are easy to make people fat, want to ** oil and desserts as much as possible, but also exercise more, but you insist, if it is only three days of fishing, two days of drying nets, then naturally there is no effect.

This requires perseverance, and it is necessary to reformulate the diet plan, three meals a day should be richer in the morning, and less greasy in the evening, mainly vegetables and fruits. Exercise, you can go to practice running in the morning, and the running time insists on more than half an hour, feeling that the body heat is burning, and the best effect is to run out of sweat. At noon and afternoon, you can go to play ball, do some confrontational exercises, and in the evening, you can go for a brisk walk and walk for more than half an hour, and the fat in the body can play a role in burning.

For some middle-aged and elderly people, the physique is relatively poor, not suitable for vigorous and large-scale exercise, you can play Tai Chi Baduanjin or practice standing piles, which can have the effect of shaping the body.

Fat is not a day to get fat, so thin is not a day to lose weight, so we must keep our mouths shut and open our legs. First of all, we must formulate a fat-reducing meal for ourselves, ensure that each meal is nutritionally balanced, and each meal must have staple foods with fewer calories, such as sweet potatoes, barley and other coarse grains, vegetables with less oil and less salt, eggs containing protein, chicken, beef, and be sure not to eat pork, in addition, you must eat fruits with fewer calories that can supplement vitamins, such as grapefruit, apples, bananas, etc.! At the same time, it is a long and arduous process to insist on one hour of aerobic exercise every day, so be sure to stick to it!

<> "Calculating Your Own Basal Metabolism".

Girls: RMB = weight kg) + (height cm) - (age) key spring.

Boys: RMB = weight kg) + (height cm) - (age).

Calculate your own total daily consumption].

Total daily consumption = basal metabolism + exercise expenditure + non-exercise caloric expenditure.

The total daily consumption of an average adult female with moderate physical activity is about 1600-2200kcal.

Estimating your total daily consumption is the first step to scientific fat loss.

How many calories should you eat per day].

Fat loss goal: Don't boil it all at once, you just need to create a simple calorie deficit.

Create a modest caloric deficit on the total daily consumption The caloric deficit creates 300-500kcal

If you want to not**, remember not to have a gap of more than 500kcal

Proportion of the three major nutrients in people who are losing fat].

Protein: Protein is sufficient per kilogram.

Fat: Healthy men and women consume about 20 35g of total fat per day, 7 12g per meal

Eating healthy fats keeps you feeling full and helps your body absorb essential vitamins and minerals.

Carbohydrates: Carbohydrates make up 40% of the total number of calories in a day's diet, about 100g per day

How to distribute the proportion of three meals].

The ratio of energy intake for breakfast, lunch, and dinner is about %.

Each meal should be nutritionally balanced, and the diet structure is about 45% carbohydrates, 35% protein, and 20% fat

To lose fat, you don't want to skip a certain type of nutrient at all, but to be balanced and avoid refined foods!

How to prepare a fat loss meal in different situations].

Often in the cafeteria.

There are many dishes in the canteen, so the nutritional ratio should be grasped well to ensure that there are staple foods + vegetables + meat and eggs.

Generally, it is about 2 taels of rice, 3 taels + 2 servings of vegetarian dishes + 1 servings of meat dishes.

Choose green leafy vegetables for vegetables, and choose chicken, duck, fish and shrimp with low fat content for meat, and avoid peeling fatty meat.

White Collar Work Party.

If you're busy, you can choose fast food, such as McDonald's 500 calories** or Subway sandwiches, light spicy mixed with Malatang, or steak Shaqiao Liang Grip.

are all good choices.

Takeaway party. Before placing an order for takeout, make sure the following: one fist staple food (preferably coarse grains) Minqing + two fist vegetables + one fist protein (lean meat, eggs, tofu are fine).

Avoid fried foods and foods high in sugar.

1. There is not much difference between eating steamed bread and eating bread, you don't need whole wheat bread every day, it's all for carbs, just control the amount yourself. You don't have to have broccoli, you don't have to have cucumbers. If you can't afford to eat beef, you can eat eggs and chicken breast, pork and lamb also have a good protein content, don't think that compared to beef and chicken, pork and lamb are low in protein and don't eat it.

2. There are many ways to be aerobic, you don't have to have HIIT, when you want to play the game, we have aerobic stairs, or treadmill climbing, and we don't have to run a few kilometers. Some people say that climbing stairs hurts my knees, for so many years, my knees are very good, I climbed the stairs and went downstairs to take the elevator. 3. If you want to cut the carbs in half, you can lose your weight if you practice casually, if you find it difficult, step by step, then the first step is to reduce the carbs at night, after a period of time, the second step is to reduce the carbs in the morning, and then adapt to a period of time, and the third step is to reduce the carbs at noon.

Don't skip dinner, skipping dinner is not good for your health.

4. If you are really hungry, you can eat high fever twice a week, and you can't get fat by eating two more bites, don't be afraid.

5. Fitness has nothing to do with self-discipline, it is just a habit and like, the same as playing games, but some people like to lie down and play games, and some people like to sweat in the gym. 6.A small belly is the hardest to lose.

Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat.

7. The most basic food list for fitness. Protein (chicken breast, lean beef, egg, fish). Vegetables (various such as broccoli, asparagus, celery, greens, green peppers, red peppers, tomatoes).

Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc.). Did you make a note of it? Don't forget when purchasing!

8.The 0-fat foods you see are generally high in sugar; Similarly, if you see 0 sugar foods, you will generally be high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.

9. Fruit juice will not be healthier, but will have a greater calorie density, which will make you fatter.

10. Abdominal muscles are not something that can be done with sit-ups, if your body fat percentage is low, it will naturally come out.

During this period, you must formulate a diet for three meals a day, and resolutely control the intake of high-fat, high-energy and high-carbon foods. Because there is no ** meal, the mouth is easy to control.

The first thing is to make a corresponding diet plan in advance, and you can think about eating whole wheat bread for breakfast, then boiling eggs, and then pairing it with some nuts and a glass of milk; You can eat chicken breast at noon, and then you can also have some vegetable salad; You can eat corn at night, and then you can also eat purple potatoes or sweet potatoes.

During the ** period, no matter how you eat and what you eat, you must ensure that the total daily calorie intake does not exceed your own metabolism. In comparison, high-calorie foods need to be eaten less, and it is easy to get hungry, so you can eat more first-calorie foods. Prolongs satiety.

During the ** period, don't eat some greasy food, followed by the best to eat some sweet potatoes, vegetables, fruits, and don't eat too many staple foods, eat less carbohydrates, and eat more vitamins and calcium.

It should be arranged according to your fitness plan, because only in this way can you be better**.

You should keep your intake, and you should also pay attention to the calories of your food, and you should exercise, and you should also be mindful of how much you eat.

During the ** period, if you want to customize a diet plan with you, I think you can go to the Internet to learn a lot of that ** knowledge, and then make some diet plans according to your own situation, because everyone consumes different calories, so you should make more food for your own situation to determine the amount of food you need to consume every day.

During the ** period, eat more fish and shrimp, beef, and staple food, you can use sweet potatoes and corn instead.

During the period, it is necessary to strictly abide by and develop the habit of "eating well in the morning, eating enough in the middle, and eating less in the evening", of which eating less late is very important for the **.

**Diet during the period:

1. It is necessary to do it regularly, because the most important thing during the first period is to develop regular eating habits, breakfast, lunch and dinner must be eaten regularly, so as to avoid more energy intake in the next meal because one of the meals is not eaten.

2. The thickness of the staple food, because after the staple food is coordinated, it can reduce the speed and amount of carbohydrate absorption in the staple food, and can avoid further intake of too much energy and is conducive to the progress of the staple food.

3. The combination of meat and vegetables in non-staple foods, appropriately increasing plant foods and reducing the intake of animal foods, has a very obvious effect on effectively controlling excessive energy intake, promoting fat decomposition, and benefiting the best food.

How should I make a reasonable diet plan for physical examination? Eat an egg for breakfast, eat fruits, eat less at noon, don't be greasy, don't eat fried, don't eat high-calorie, don't eat meat, eat some vinegar at night, eat less coarse grains, and order cold dishes.

Strictly abide by and develop the eating habits of "eating well in the morning, eating full in the afternoon, and eating less in the evening", of which "eating less at night" is the key! Insist on walking briskly for more than half an hour after dinner.

Exercise ** Recipe for one meal a day.

Monday: Breakfast: 1 glass of yogurt, 10 raisins, 2 slices of whole wheat bread.

Lunch: celery porridge with two rice. Ingredients: 100 grams of celery, 100 grams of rice, 100 grams of millet.

Method: Wash the celery and cut it into small pieces; Rice. Millet wash clean. Put the pot on the fire, add an appropriate amount of water, add rice and millet to cook porridge, first boil over high heat, then switch to low heat and cook for 20 minutes, add celery and cook for another 5 minutes.

Dinner: 1 bowl of boiled vegetables or a lettuce salad, seasoned with vinegar and salt, do not heat high salad dressings.

Tuesday: Breakfast: 1 bowl of soy milk, 2 slices of whole wheat bread, 1 egg.

Lunch: Tomato, tofu and bean sprouts soup. Material:

1 large red tomato (about 100 grams), half a box of northern tofu (about 100 grams), 50 grams of bean sprouts, a little coriander. Seasoning: 2 tsp salt.

Method: Wash the tomatoes and cut them into cubes, cut the tofu into small cubes, remove the roots of the bean sprouts, wash them, wash the coriander and cut them into sections. Put water and tofu cubes in the pot, boil for 5 minutes, add tomato cubes and bean sprouts and cook slightly, add salt to taste, and sprinkle coriander segments.

Dinner: 1 bowl of boiled vegetables or a lettuce salad, seasoned with vinegar and salt, do not heat high salad dressings.

Wednesday: Breakfast: a glass of milk, a flower roll, an apple.

Lunch: Boiled fish fillet. Material:

Take 1 middle section of grass carp, 10 grams of fungus, and 50 grams of Cantonese cabbage. Seasoning: 2 tablespoons salad oil, 1 teaspoon salt, 1 teaspoon cooking wine, a little dry starch, water starch, green onion, ginger

Clean up the grass carp, slice it, dimmer it in dry starch and smooth it with warm oil; Soak the fungus and wash it; Cantonese cabbage sum is washed clean; Finely chop the green onion and ginger. Pour salad oil into the pot and heat it, add green onions and minced ginger and stir-fry until fragrant, then add fish fillets, fungus, and cabbage sum and stir-fry well, add salt, cooking wine to taste, and pour water starch to thicken the thickener.

Dinner: 1 bowl of boiled vegetables or a lettuce salad, seasoned with vinegar and salt, do not heat high salad dressings.

I believe that after reading the exercise ** recipe introduced in this article, you should know how to adjust your diet. If we want to exercise and control our diet in our lives, we first need to control the three meals a day, and then insist on exercising.