Motion time reference table

7:00-7:30 Best Warm-up Time

After getting up early, you can stretch, sit-ups or ride in the air for ten minutes, which can effectively improve the metabolism of the day.

13:00- 15:00 Best waist-thinning time

When you are free, stand with your back against the wall, take a deep breath for ten minutes and slim your waist. You can also do belly curl and Russian twist.

16:00- 17:00 Best stovepipe time

You can do leg lifts and jumps at four or five in the afternoon, or massage your calves for ten minutes.

18:00-20:00 optimal fat burning time

Doing aerobic exercise for 30 minutes every hour after meals will obviously reduce fat.

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Four-week weight loss method

If you want to lose weight forever, you must always develop brand-new eating and living habits.

0 1 the first week (losing 3 ~ 5kg)

1. Eat three meals on time normally! Don't eat after 6 pm.

2. Drink warm water before three meals!

Improve satiety, help fat burning and quit all kinds of snacks, drinks and fried foods!

3. insist on a week without interruption!

No need for exercise!

The first week is a simple stage of eating less. Every meal is seven minutes full, and I can accept the least amount. I won't eat anything in the meantime!

If you give up here, you won't be able to move on to the next stage, so you must stick to it to get thinner.

The second week (lost 5-8 kg)

1. Boiled eggs, milk or detox juice for breakfast!

Be sure to have a full lunch and eat fruit or fruit and vegetable juice for dinner.

2. Keep 8- 12 cups of warm water every day!

Fruit and vegetable juice is mixed with celery, cucumber and carrot according to your favorite taste.

3. No need for exercise!

You will lose a lot of weight this week,

The body fat rate will drop quickly, and you will feel light after getting up and defecate smoothly.

This week is the most critical period!

Give up if you can't hold on.

The third week (4-6 kg thinner)

1. Be sure to eat boiled eggs for breakfast.

Eat enough at noon and eat less at dinner.

2. Increase the water consumption to 10- 12 cups.

3. Eat more protein.

Milk, vegetables and high-quality fat.

Start to increase aerobic exercise such as yoga and skipping rope.

You will obviously feel smaller and prefer to eat light food!

If you insist on staying here, congratulations, you will lose weight immediately.

The fourth week (2-6 kg thinner)

1. Be sure to eat boiled eggs for breakfast.

Eat at noon and eat less at night.

2. Drink the same amount of water as in the third week, 10- 12 cups a day.

You can soak your feet in hot water at night and walk slowly to improve your metabolic rate.

3. Girls can do some shaping training!

Girls can choose Paramera for 30 minutes for anaerobic exercise, and boys can add some strength training, running or push-ups for half an hour. If you insist on staying here, that would be great.

In the above method, the small base can be reduced by 10 ~ 15 kg, and the large base can be reduced by 20~25 kg. Pro-test is effective, and sisters who want to lose weight must stick to it.

At this time, the skin will be a little slack.

So do more stretching exercises every day.

Replenish protein with plenty of water to restore health.

Someone here will ask if there will be a rebound.

Normal diet will not rebound if you don't overeat!

Be sure to remember, don't look at how much weight you have gained, go on a diet immediately, so that your body will start the protection mode, but the fat will accumulate quickly.

Fat reduction schedule

Get up at 7:00-drink warm water. After a night's sleep, your body will lose a lot of water Drinking warm water early to replenish water will help the body to promote gastrointestinal peristalsis and accelerate metabolism.

Breakfast is from 7: 30 to 8: 00. Be sure to have breakfast. Breakfast can be selected: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato and so on.

Drink plenty of water from 9:00- 12:00, and the daily drinking amount should be around 1.5L, which can not only provide enough water for the body, but also help the body to metabolize.

Lunch 12:00- 13:00.

Lunch is very important, and nutrition should be balanced. You can be seven points full. Drinking warm water before meals 10 minutes can enhance satiety.

Note: Don't sit/lie down immediately after eating, or fat will easily accumulate in the abdomen. You can stand against the wall for 5- 10 minutes to promote digestion.

/kloc-afternoon tea at 0/5: 30, fat reduction period, less fat, easy to greedy. Prepare some nuts, 5- 10 nuts or 200g fruit each time, which can satisfy your appetite. Remember to drink plenty of water.

Dinner 17:00- 18:00, be sure to eat less, eat more vegetables, be full for 5 minutes, carbohydrate 80- 100g, vegetables from protein 100g.

Exercise at 20:00-2 1:00 and do some aerobic exercise for at least 30 minutes at a time.

Go to bed from 22: 30 to 23: 30, go to bed early and get up early, and don't stay up late. Sleep can accelerate fat consumption and improve metabolism.

General formula for fat-reducing meals

High-quality carbohydrates+high-quality protein+vitamins+dietary fiber.

0 1, high quality carbohydrate

Purple potato, miscellaneous grains, corn, oats, yam, whole wheat bread, etc.

02, high quality protein

Eggs, milk, lean meat, beef, chicken, fish, shrimp, etc.

03, vitamins

Carrots, lemons, strawberries, kiwis, tomatoes, etc.

04, dietary fiber

Broccoli, spinach, Chinese cabbage, wax gourd, fungus, Chinese cabbage, etc.

Sisters must remember, don't give up carbohydrates, otherwise they will make their mental state worse, their physiological period irregular and they will be depressed. In short, only by developing good diet and exercise habits can we go further on the road of losing weight.