What to eat three times a day to reduce fat?

Reduce fat and eat low-calorie, high-fiber and rich food three times a day. Fat-reducing meal is also a green diet to develop good eating habits and living habits. It is of great benefit to lose weight and keep healthy.

Fat-reducing meals are mainly carried out in a small amount of meals. That is, three meals in the morning, noon and evening plus meals between meals, such dietary adjustment can basically meet the nutritional needs of the human body for one day, and can also play a role in reducing intake and increasing satiety. At the same time, it is also beneficial to lose weight and keep healthy. ?

What to eat three times a day to reduce fat? 1, breakfast: a bowl of oatmeal+a steamed egg+an apple.

2. Lunch: A cup of warm water before meals is 100ml+80g brown rice+10g stir-fried chicken breast+10g boiled seasonal vegetables.

3, add meals in the afternoon: 3~4 pm, add a low-calorie food to supplement energy to avoid starvation. Such as a portion of fruit or skim milk or a handful of nuts or 9~ 10 cherry tomatoes or a cucumber.

4. Dinner: a bowl of miscellaneous grains porridge+steamed fish 100g+ fried seasonal vegetables 100g.

The choice of ingredients can be based on local ingredients, and the intake of staple food, protein, vegetables, fruits and healthy fat should be maintained for each meal, so as to achieve the effect of healthy weight loss on the basis of ensuring adequate basic nutrition.

5, drink 2000 ml of water all day, drinking water can improve metabolism and promote fat burning, which can not only supplement the water needed by the human body, but also nourish the skin and maintain skin elasticity. Mainly boiled water or light tea, small mouth and slow drinking are more conducive to body absorption.

6. In addition to diet, exercise should also be assisted.

Exercise can increase fat burning and metabolism. It is recommended to keep aerobic exercise 4~5 times a week, such as jogging, brisk walking and cycling. Aerobic exercise can promote fat burning. In addition, it assists anaerobic exercise. Anaerobic exercise can increase muscle and shape. It is recommended to keep anaerobic exercise 3~4 times a week, such as belly rolling, push-ups and sit-ups.