Female white-collar workers' healthy meal weight loss method can't stop losing weight

Many people in life already know that the key to losing weight is to "keep your mouth shut and take a step forward". Simply eating less is not enough. Only when the daily energy intake is not enough to provide energy expenditure for the body and maintain this negative calorie state, can the weight loss process truly begin. But there aren't many people who can do it. Here are several ways to lose weight by eating. Let's learn together.

Female white-collar workers' daily weight loss meal

It is recommended to have 1500 calories per day, which is suitable for white-collar women in the office.

1. Meat:Mainly beef and deep-sea fish, try to eat less pork (with less protein and much more fat than beef at the same weight).

During the weight loss period, make two liang of homemade sauce beef (110 calories, 16 grams of protein, 2.4 grams of fat, 6.8 grams of carbohydrates), or two liang of tuna (soaked in water without oil immersion) (99 calories, 20 grams of protein, 1.1 grams of fat, 2.1 grams of carbohydrates).

2. Staple food:(main carbohydrate, mainly for energy supply)

2 whole wheat Mantou, 130 grams in total (small, 320 calories in total) or 4 pieces of whole wheat bread, 350 calories in total. (If you eat potatoes, sweet potatoes, cereals, rice, Congee, etc. on the same day, they should be included in the staple food of the second tennis game.).

3. Fruits:(Fruits have a relatively high carbohydrate content, which also accounts for a portion of the calorie supply, as well as dietary fiber, vitamins, minerals, etc.)

One apple is medium, with 83 calories; A small banana, 81 calories; A small red pitaya with 150 calories.

4. Vegetables:(dietary fiber, minerals, vitamins)

One tomato is medium, 31 calories; A tennis cauliflower, 50 calories; Half a cucumber, 15 calories; A handful of spinach, 15 calories.

5. Additional meal:

One egg, 80 calories, 7 grams of protein (fully cooked 99%, otherwise protein absorption rate will decrease, raw eggs will only be 30%).

One pound of milk, 250 calories, 15 grams of protein (whole milk).

One or two pieces of tofu, 98 calories, 13 grams of protein (tough tofu, northern tofu, not southern tofu).

A small handful (10) of cashews, 178 calories (vitamin E, minerals, etc., good for the heart).

A total of 1500 calories, 80 grams of protein, 800 milligrams of calcium, vitamins (except for the VB group), and minerals have basically reached the RDA daily supply. If you need to strengthen your muscles, you can add one egg and two ounces of beef. It is not recommended to eat protein powder to increase muscle mass, especially for women.

How to eat weight loss meals

Eat the above foods raw if possible, boil them in water if they cannot be eaten raw, try not to stir fry dishes, use oil immediately to exceed 1500 calories, and every 5 grams of vegetable oil in a small spoon will get 50 calories. After eating a few stir fried dishes, 200 calories will be immediately taken out.

For dishes that use excessive oil, bring your own boiling water to boil them. Especially when going out for dinner parties, you must bring a large bowl of boiling water!

Do not drink beverages, including sports drinks, with a calorie intake of 100 to 200 calories per bottle. You can make your own electrolyte solution after exercise: plain water+a little salt+VB2 tablets+a small spoonful of honey.

You can divide the ingredients of these "ten tennis balls" and "four ones" into six meals every day, instead of the traditional three meals, which is often said to be the principle of eating small meals multiple times and keeping the total amount unchanged. In this way, blood sugar will be relatively stable and will not fluctuate, accelerating fat synthesis.

Breakfast must be very rich, with a reasonable combination of nutrients and heat supply, preferably reaching one-third of the daily amount, to ensure energy supply for the brain during work, rather than fatigue and drowsiness.

If you randomly eat a roadside egg pie and a whole cup of sweet soybean milk for breakfast, one reason is that the nutrient intake is not comprehensive, the other is that the quality of soybean milk with oil cannot be guaranteed. If the energy supply cannot be met, having a full meal at noon will cause blood sugar to rise suddenly, and immediately fat synthesis will begin. There is data indicating that the richer the breakfast, the more beneficial it is for weight loss.

There are additional meals at 10am, 3pm, and 9pm, but the total calorie intake and food intake remain unchanged. Losing weight is a long and arduous task, and healthy weight loss requires great perseverance. However, as long as we persist in walking on the path of scientific nutrition, one day we will not only meet a slimmer version of ourselves, but also a better version. Of course, when it comes to weight loss, we also need to balance work and rest. After eating and drinking well, it's time to exercise.

1. Seize the opportunity to burn fat

If you want to burn some calories during your lunch break, the following exercises are very suitable: do aerobic exercise for 30 minutes on a jogging machine, and the effect is significant. Method: Warm up for two minutes first, then take turns doing a 3-minute brisk walk and a 1-minute buffer. When walking quickly, slowly increase the slope of the walking machine each time, and when resting, the slope returns to zero. Repeat this process 5 times. Next, do 5 minutes of abdominal and back exercises, 5 minutes of push ups, and finally, relax with 5 minutes of stretching exercises.

2. Relax at your desk.

If you're too busy to leave, take off your shoes and try a few yoga exercises. Your attention will be more focused and your emotions will ease a lot. Method: Sit cross legged, stretch your hands out to shoulder height, palms up, and quickly lift them up, palms facing each other. Inhale through your nose, quickly return your arms to their original position, and exhale. Repeat for about 1 minute before resting, and then repeat.

3. Glass Cleaning Practice

Maintain a good sitting posture, straighten one side of the arm, slowly rotate the palm, move the back of the hand forward, and gently move the arm up and down, about 20 times. Tighten your abdomen and hips, maintain gentle breathing, and keep your shoulders down. Practice alternating left and right. It can effectively exercise the deltoid muscle in the shoulders, help enhance shoulder strength, and relieve shoulder pressure.

4. Neck Extension Exercise

Keep the spine in a neutral position, sit up straight, slowly lift your right hand and stretch it upwards, bend your elbow, gently pull your left ear with your right hand, stretch your neck to the right, and maintain steady breathing 6-10 times. Pay attention to the natural relaxation and sagging of your left arm, and lower your shoulders. Practice alternating left and right. Suggest 6-10 times.

5. Reverse arm stretching

When sitting in the seat, one arm hangs down and the other arm is raised vertically. Stretch your arms in opposite directions until there is a slight squeeze on your back. Because its exercise effect is very good, you can increase the openness of your movements. This way, the relaxation depth will be better. Stretch your arms to improve digestion efficiency.

Editor's Conclusion:

The above content is the healthy weight loss meal for female white-collar workers that the editor brings to everyone. At the end of the sentence, the editor reminds everyone that weight loss is a behavior aimed at reducing excessive body fat and weight. Moderate weight loss can reduce the risk of obesity and improve the health of patients with obesity complications. There are various weight loss concepts and products on the market, please choose carefully.