On the experience of successful weight loss

On the experience of successful weight loss: there is no shortcut to lose weight, focus on campaign

I am 179 cm tall, is a former weight 86 kg, after weight loss after 69 kg now, I talk about the weight loss process, perhaps we can bring some experience.

Three meals a day is very important, not tens of millions of hungry, my weight loss recipes are as follows:

Breakfast: Two cups milk, a bread (or bread alternative, but the weight loss is no good bread), plus the best of a boiled egg. (Do not eat fried eggs)

Lunch: rice on February 2, you can eat more vegetables (eat soy in grain in its high fat content, body-building training of a number of friends can eat, it's also a very high protein), with a small amount of Yuncai to chicken, Mainly fish, soup can avoid paying for the drink, then to-broth soup priority.

Dinner: rice on February 2, or eat vegetables, and less traffic. An hour after meals, eat a little fruit (I will not eat if hungry)

I have a day of exercise, in that there is a principle, will not be able to walk so cars will not be able to run to walk.

Dinner will be a hit before the basketball, so this is the warm-up, about half an hour on the line. One minute of rest to start jogging, about 45-50 minutes. (This step by step to start such a long time and I Pao Bule, about half a month will be able to adhere to run down)

I have to do something before going to bed push-ups, dumbbell, sit-sit. Also increases the amount of time, I can do 120 push-ups every day, in four groups. Dumbbell 200, divided into three groups. Sit-sit-240, the four groups.

Added two points: drink plenty of water every day, do not drink beverages. Make sure not to exercise three days a two-day fishing nets part of the day. Must adhere to!

This is my weight loss experience, I moved into, I would like to write about all of these can be useful.
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减肥成功者经验谈:减肥没有捷径，重在运动

本人身高179公分，以前的体重是86公斤，经过减肥后现在是69公斤，说说我的减肥过程，也许能给大家带来一点经验。

一天三餐很重要，千万不能饿，我的减肥食谱如下：

早餐：二杯豆浆，一个馒头(也可选面包，不过减肥效果没有馒头好)，最好加一个煮鸡蛋。(千万不要吃煎鸡蛋)

午餐：米饭二两，可以多吃素菜(黃豆少吃，在谷类中它的脂肪含量很高，练健美的朋友可以多吃一些，它的蛋白质也很高)，晕菜少量搭配以鸡肉，鱼肉为主，汤能免则免，要喝的话以清汤素汤优先。

晚餐：米饭二两，还是吃素菜，量要少。饭后一个小时吃一点水果(不吃的话真会饿)

我一天的运动量，在这有一个原则，能走路绝不做车，能跑步绝不走路。

晚饭前先打一会篮球，这是做热身，大约半小时就行了。休息一分钟开始慢跑，45至50分钟左右。(这要循序渐进，一开始我也跑不了这么长时间，大约坚持半个月就能跑下来了)

睡前我还做一些俯卧撑，哑铃，仰卧体坐。量也是慢慢加的，我现在每天能做120个俯卧撑，分四组。哑铃200个，分三组。仰卧体坐240个，四组。

还补充两点：每天多喝水，不要喝饮料。运动切记不要三天打鱼两天晌网。一定要坚持!

这就是我的减肥经验，我现在成动了，希望我写的这些能给大家带来用处。