The first week (start to lose weight)

Eat three meals in the morning, noon and evening on time, and each meal is eight points full. Don't eat after 8 pm, quit all kinds of snacks, drinks and fried food! The simple stage of eating less does not require exercise! Stick to it for a week and don't give up, otherwise you won't be able to enter the second stage.

The second week (obviously out of range)

Eat three meals in the morning, noon and evening on time, and each meal is eight points full, but still no need for exercise. This week's physical examination will drop significantly, and the body fat rate will drop rapidly. After getting up every day, you will feel light and defecate smoothly. This week is the most critical period, and persistence is victory.

The third week (loss of appetite)

Protein food has been added to the diet. This week, I obviously feel that my stomach has become smaller and I prefer to eat light food! Drink plenty of water, at least 8 cups of warm water every day, accelerate metabolism and burn fat, and start to increase aerobic exercise for more than 3 days a week, such as skipping rope, brisk walking and yoga. If you persist here, congratulations on losing weight immediately.

The fourth week (start to lose fat)

Fat is greatly reduced, the belly is reduced to the right size, and girls do some shaping training! You can practice dumbbells and yoga to keep fit. Boys can add some strength training, such as push-ups for half an hour. At this time, you can lose at least 8/9 pounds, and occasionally indulge in eating and drinking, and your body will not rebound. If you insist on staying here, that would be great. Friends who want to lose weight must stick to it.

Weight loss program

Get up at 6:30-drink warm water: After a night's sleep, your body will lose a lot of water. Drinking a cup of warm water early in the morning can replenish water, wake up the body and speed up metabolism.

Eat nutritious breakfast from 7: 00 to 8: 00: Breakfast is the most important during fat reduction, and the calorie intake for breakfast is 350-400kcal.

Drink plenty of water from 9:00- 12:00: Keep the daily water consumption at 2L, which can provide enough water for the body and help metabolism.

11:30 ~12: 30 have lunch: have a balanced lunch and be full. Don't sit/lie down immediately after eating, or fat will easily accumulate in your abdomen. Stand 15 minutes or take a walk.

15:30 afternoon tea: fat reduction period, less oil, easy to be greedy. Prepare a palm of nuts or fruits within 200g to satisfy your appetite, and always remember to drink plenty of water.

17:30- 18:30 dinner: be sure to have dinner, it is easy to rebound if you don't eat dinner! Dinner should also have a staple food, so it is not easy to gain weight if you eat comfortably.

Don't eat anything after 20 o'clock unless you are thirsty and drink white water.

Go to bed at 22:00, get enough sleep, and sleep for 7 hours every day.

General formula for diet meals

General principle: staple food carbohydrate+protein+vegetables, specific.

Breakfast: staple food 40g+ milk 200ml+ eggs 1+ vegetables 150g.

Lunch: staple food 40g+ meat, fish and shrimp 80g+ vegetables 200g.

Dinner: staple food 40g+ meat, fish and shrimp 80g+ vegetables 200g.

Meal: milk 200ml/ 150ml/ sugar-free yogurt/low-sugar fruit 200g/ 10g plain nuts, twice a day at most.

Recommended staple food/carbohydrate: miscellaneous grain rice, miscellaneous grain porridge, sweet potato, corn, purple potato, pumpkin, taro, potato, whole wheat bread, whole wheat steamed bread, miscellaneous grain cake, buckwheat vermicelli, pure oatmeal, etc.

Protein food recommendation: eggs, milk, sugar-free yogurt, lean pork, lean beef, lean mutton, fish and shrimp, skinless chicken, skinless duck, tofu, etc.

Vegetable recommendation: broccoli, spinach, celery, rape, chrysanthemum, Chinese cabbage, cauliflower, wax gourd, tomato, cucumber, kelp, mushroom, Flammulina velutipes, fungus, carrot, asparagus, etc.

Fruit recommendation: apples, oranges, grapefruit, blueberries, strawberries, tomatoes, kiwis, pears, peaches, etc.

Original nuts: almond, almond, pistachio, hazelnut and walnut.

Good habit of losing weight

1. Drink a glass of water in the morning. After getting up in the morning and brushing your teeth, drinking a large cup of warm water, 200ml~250ml, can accelerate the peristalsis of the stomach and excrete the metabolites in the body the night before.

2. Eight glasses of water a day. Drink enough 2L water, because water can speed up the body's metabolism, and fat metabolism also needs water. Try to drink during the day, and don't drink too much after 8 pm, which is easy to edema.

3. Eat slowly. Chew 20 times in one bite, and before you know it, you will be full if you eat less. If you eat too fast, your stomach won't feel full and you will overeat.

4. Eat until you are full. Eight points full is really enough, and ten points is the state of support! Eight-point satiety is a state in which you can eat a few more mouthfuls, but it is acceptable not to eat.

5. Stop when you are full. Don't be full, have another bite! ! Invisible intake of too many calories! Put down your chopsticks when you are full! Don't bite the bullet because you are afraid of waste, because you have to throw it away after eating, so the cost is higher.

6. Don't eat after dinner. Don't think about eating a fruit and drinking yogurt after dinner. I've had enough dinner. To eat again is to stuff food into my stomach again. There is nothing wrong with feeling a little hungry before going to bed.

7. Stand after dinner. Don't lie down after dinner! Standing after meals 15 minutes is really effective for thin stomach! You can also stand against the wall, or watch TV and play with your mobile phone.

8. moderate exercise. Exercise makes the lines of the body look better ~ aerobic+anaerobic, you can choose your favorite exercise and stick to it.

9. Stretch. Stretching after exercise can make your muscles grow into beautiful lines, not your most feared muscle legs.

10, intelligently calculate heat. People who lose weight often ask, can a certain food be eaten? In fact, it is edible, just control the amount. If you feel that you have eaten too much or high-calorie food today, you can increase your exercise consumption, or control your diet for the next day or two to reduce your calorie intake.

If you want to lose weight, you must put your mind right.

1. There's nothing you can't eat, just control the amount. Just for the sake of health, eat as little milk tea and fried chicken as possible. If you really want to drink milk tea, drink it, and then eat less at dinner or increase the intensity of exercise that day.

There is no quick way to lose weight. You know, if you eat less 1 bowl of rice every day, you can lose 1 kg of fat in 35 days. Correct your mind, read less articles that lose 20 pounds a month, follow your own pace, and leave the rest to time.

There is no need to weigh yourself every day. There is no need to worry about not losing weight for a few days. If you don't lose weight, you may gain muscles and improve your lines. Pay less attention to the numbers on the scale and more attention to the changes in dimensions.

Losing weight is not the only thing in your life. But every girl is unique, beauty can't be quantified, and there is no uniform standard. Learn to find the bright spot in yourself and learn to accept yourself. This is the most important thing.