Breakfast
1. 1 serving of milk and 1 steamed bun.
2. 1 steamed bun and 1 serving of soy milk.
3. 1 egg and 1 slice of unsweetened or low-sugar bread.
Lunch
1. Stir-fried beef with dried tofu, stir-fried baby bok choy, and rice.
Note: 50g of beef, 75g of dried tofu (equivalent to 1 and a half pieces of dried tofu), 150g of baby bok choy, 80g of rice.
2. Stir-fried lean pork with cabbage and rice.
Note: 50g of lean pork, 150g of cabbage, 80g of rice.
3. 1 fish, 1 cucumber, and rice.
Note: 100g of fish, 150g of cucumber, 80g of rice.
Dinner
1. Stir-fried sliced meat with dried tofu and celery, and rice.
Note: 50g of lean meat, 50g of dried tofu, 100g of celery, 80g of rice.
2. Boiled shrimp with tomatoes and rice.
Note: 100g of river shrimp, 250g of tomatoes, 80g of rice.
If you work in an office, the recommended weight loss tea for you is:
1. 3g of oolong tea, 3g of tangerine peel, brewed with hot water as a substitute for tea.
2. 10g of bitter tea, 15g of cassia seed, brewed with hot water as a substitute for tea.
If you relax at home, the recommended weight loss fruits for you are:
Pear, peach, pomelo, apricot, apple, star fruit, guava, kiwi, lemon, etc.
If you want to lose weight, pay attention to the following:
1. Chew your food slowly and eat until you are 70% full. Maintain a balanced diet and eat more vegetables. Have a good breakfast, a moderate lunch, and a light dinner. Drink soup before meals.
2. Stop eating after 7 pm and avoid late-night snacks. You can drink water (preferably plain water).
3. Avoid sitting within 15 minutes after a meal.
4. Maintain a daily exercise routine of at least 40 minutes of brisk walking or jogging. Prefer aerobic exercises such as climbing stairs or swimming, and keep the intensity at a level where your breathing remains even.
