Preparing for the Christmas Party, the weekend rate 3 kg of lean

Christmas is coming, MM is starting to prepare the United States and the United States for the Christmas party dress out? To glamorous appearance, you do not lose weight up, so build a little more fit, or no less than crowded close, oh you had better dress. Recommend your weekend weight loss recipes, weight it up.
Saturday weight recipes
Breakfast Black coffee or tea, add 1 to 2 packets of sugar or the same amount of flavoring agent; 1 / 2 grapefruit or grapefruit juice; a toast with a tablespoon of peanut butter.
Lunch 1 / 2 cup tuna; a toast; black coffee or tea, add 1 to 2 packets of sugar or the same amount of flavoring agent.
Dinner 3 ounces (85 grams) of lean meat or chicken; 1 cup green peas or green beans; 1 cup carrots; an apple; 1 cup regular vanilla ice cream loaded.
Sunday weight recipes
Breakfast Black coffee or tea, add 1 to 2 packets of sugar or the same amount of flavoring agent; five ordinary-sized crackers; 1 ounce (about 28 grams) of cheese; an apple.
Lunch Black coffee or tea, add 1 to 2 packets of sugar or the same amount of flavoring agent; a boiled egg; a toast.
Dinner 1 cup tuna; 1 cup carrots; 1 cup cauliflower; 1 cup melon; 1 / 2 cup regular vanilla ice cream loaded.
In addition, the weekend should exercise some oh.
Run

Under normal circumstances, running for an hour can consume about 600 kcal. Running can increase energy consumption, thereby reducing weight. However, running to lose weight to reach a certain amount of exercise required to achieve the purpose lose excess fat. In general, you want to consume 1 kg of fat, you need to run about 10 kilometers away.
Playing badminton
Badminton, the need to constantly use the power of the wrist and arm grip, swing, but also fully active ankle, knee, hip joints and other parts, to make sliding, stand-step and lunge, and other gait . So for the muscles and joints of the exercise is very good. In the picking, the process of the ball, continue to bend over, the rise of other movements, but also to the waist, abdominal muscles are fully exercise to achieve weight loss results.