Effectively lose fat, keep your mind simple, avoid snacks, and eat regularly.
Daily trivia
In the exercise of weight loss, our small partners who do not reluctantly lose weight are overloaded with exercise in the first four weeks. Especially weak strength, severely obese partners, easy to appear the body can not eat, began to rest, weight gain of the opposite effect, so it is best to focus on diet therapy.
Monday:
Breakfast: 1/2 mixed grain rice, kelp soup, grilled maga steamed steamed rice, shredded white radish cold mix
Lunch: 1/2 curry rice, bean sprouts, kimchi soup, radish kimchi
Dinner: Tomatoes, vegetable salad, 2 steamed eggs.
tip: Even on a busy Monday, eat breakfast on time.
Tuesday:
Breakfast: 1/2 of genmi, dried cod soup, Chinese cabbage kimchi, stir-fried chili, anchovy
Lunch: 1/2 of nutritious stone pot rice, chicken breast, stir-fried cabbage, taro soup, radish kimchi
Dinner: 1 steamed potato (about 150 g), low-fat milk
Tip: Fat friends with weak digestive organs must eat three meals regularly to reduce the burden on the stomach.
Wednesday
Breakfast: 1/2 black rice, white radish soup, fried garlic stalks, potato sauce
Lunch: 1/2 bean sprout rice, cod hot pot, leek kimchi, grilled seaweed
Dinner: 1/2 chicken porridge, radish pickles
tip: Like cold water saying no! When drinking low-fat milk, it is best to microwave for twenty seconds.
Thursday:
Breakfast: 1/2 of rice, bean sprout soup, steamed egg, dried white radish
Lunch: 1/2 of the rice, radish tofu sauce, sesame leaves, kimchi pot
Dinner: Chicken breast salad 150 g
Tip: Eat the fruit as a snack, be sure to eat it between meals, eat it again will raise blood sugar, so it is not very good.
Friday:
Breakfast: 1/2 black bean rice, miso hot pot, grilled yellow fish, Chinese cabbage kimchi
Lunch: 1/2 of genmi, garlic pickles, steamed cabbage, egg rolls
Dinner: 1 steamed potato (about 150 g), soy milk
tip: A week of tired Fridays, you can also use the aromas of almonds, lavender and so on to change the mood.
Saturday
Breakfast: 1/2 of the rice, bean sprouts kimchi soup, grilled seaweed, anchovy garlic sauce
Lunch: 1/2 chicken soup, radish kimchi, garlic stalk chili sauce, cold mix
Dinner: Potato baking
Tip: Water constitution is not suitable for relying on three warmth to make yourself sweat, a slight stretching exercise to relieve fatigue will be more effective.
Sunday:
Breakfast: 1/2 sticky rice, spinach miso soup, garlic pickles, white pickles
Lunch: 1/2 vegetable rice, kelp soup
Dinner: 150g roast chicken breast, 1/2 apple
Tip: If the body feels swollen, it can also evolve and purify on Sunday.
The first two days are the purification period, and in addition to the parts provided in this book, diet therapy can be combined with ingredients suitable for your own physique, and the dim sum is optional.
Exercise Start with a simple exercise in the second month, never be reckless, and exercise within the range of physical strength.
Recommended sports: yoga, golf, light walking, walking, swimming.
Breakfast: 1/2 of genmi, dried cod soup, Chinese cabbage kimchi, stir-fried chili anchovies
Lunch: 1/2 of the mixed grain rice, anchovy kelp soup, radish cherry salad, cod dried cold mix
Dinner: Steamed potatoes or 1 sweet potato, radish pickles
Exercise: Relaxing 30 minutes for a walk
tip: The enzyme in white radish is helpful for digestion, so it is beneficial to the weak water constitution of the digestive organs.
Tuesday
Lunch: 1/2 curry rice, radish kimchi, grilled seaweed
Exercise: 20 minutes for a relaxing walk, 10 minutes for easy stretching
Tip: Fat friends with cold bodies are more suitable for eating curry with a warm physique in autumn and winter.
Breakfast: 1/2 of rice, bean sprout soup, steamed egg, dried white radish
Lunch: Vegetarian rice (lettuce, sesame leaves, kale) 1/2, kelp soup, grilled yellow fish
Dinner: Potato baking 150 g
Tip: Potato cakes can make the water system that likes snacks more than meals feel full, and it is an alternative diet that can fill the desire for snacks.
Thursday
Breakfast: 1/2 black bean rice, miso hot pot, Chinese cabbage kimchi
Lunch: 1/2 ginseng chicken soup, radish kimchi, shallot kimchi
Dinner: 1/2 of nutritious stone pot rice, wild sunflower flavored soup, radish kimchi, hot cabbage
Exercise: 30 minutes for a relaxing walk, 10 minutes for a relaxing fitness exercise
tip: Everyone knows that the slimming food chicken is particularly good for water, so enjoy and use various dishes of chicken.
Friday
Lunch: 1/2 gnocchi, radish pickles, dried white radish
Dinner: Vietnamese chicken rolls (mustard greens, pots)
Exercise: 30 minutes for a relaxing walk and 10 minutes for a relaxing fitness exercise
tip: As the body becomes edematous and fattens, proper fitness exercises in the water system can also help strengthen the elasticity of the skin.
Breakfast: 1/2 sticky rice, spinach miso soup, garlic stalk chili sauce, white pickles
Lunch: 1/2 of the rice, spinach miso soup, garlic stalk chili sauce
Dinner: Pot, bird egg sauce meat, leek kimchi
Exercise: 40 minutes walk
Tip: If it is unbearable not to eat snacks, eat 1/4 of the fruit or a small amount of vegetables.
Sunday
Lunch: 1/2 chicken porridge, radish kimchi, sesame leaves,
Dinner: 1/2 of genmi, loach soup, mustard greens kimchi, spinach cold mix
Exercise: 10 minutes walking, 10 minutes for relaxing fitness exercises
Tip: Thinking too much is a weakness of the water system, using the weekend to reduce your complicated thoughts.
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