Fitness experts share fitness recipes, save them now

If you want to have a good figure, it can be said that 70% depends on diet and 30% depends on exercise. Diet is very important. The first thing to do is to lose fat. The three meals a day should be refined, and you should eat more whole grains, fruits and vegetables. For example, try to drink porridge, eat an egg, and drink some orange juice for breakfast. You can eat some fish or shrimp for lunch. Eat some rice and vegetables appropriately.

1. 8:00 Breakfast

What to eat: porridge, milk, eggs.

Reason: Cereals provide essential carbohydrates, and rice porridge or congee is easy to digest; milk and eggs are protein supplements, and milk can also be replaced with orange juice to supplement vitamin C for better morning energy.

2. 10:00 Snack

What to eat: Half an apple.

Reason: Apples are low-calorie and high-fiber fruits that help eliminate hunger. Since it was close to lunch time, half an apple was enough.

3. 12:00 Lunch

What to eat: Rice (70g), fish (100g), shrimp (80g), vegetables (100g).

Reason: Fish and shrimp are both high-protein, low-calorie foods. Vegetables provide a feeling of fullness, and the rich dietary fiber aids digestion. In the 4th week, the rice needs to be removed.

4. Snack at 15:30

What to eat: Black coffee (350ml) + whole wheat bread (2 slices) or a banana

Reason: Black coffee is good for heart function and does not contain fat, making it a rare drink during rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas. The combination of coffee and bananas is quite taxing on the digestive system.

5. Dinner at 18:30

Assorted low-fat salad

Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, and a small amount of peas.

Method: Add vinegar or vinaigrette and mix together. Do not use salad dressing as it is too high in calories.

Reason: A mixed low-fat salad can fully meet the nutritional intake of a dinner and can be used as a dinner choice to adjust the taste. Note that the amount you consume at each meal should be 70% full. Do not add cooking oil to any ingredients when cooking. Boiling, steaming and stewing are the best ways.

6. 21:00 Midnight Snack

What to eat: Low-calorie fruits.

Reason: Those who are used to going to bed late should not add burden to the stomach and intestines before going to bed, and low-calorie fruits are the best guarantee of nutrition and satiety.