Strict but can be so thin that you don't even know your own mother! !

The first week of four-week diet (MINUS 3-5 kg)

1. Normal three meals a day.

Don't eat anything after six o'clock in the evening. 3. Drink a cup of warm water before three meals to increase satiety. 4. insist on a week without interruption, and don't exercise during it. 7 The second week (losing 4-6 kg).

1. Be sure to eat breakfast. It is recommended to eat an egg and drink a cup of sugar-free soybean milk. 2. Be sure to have a full lunch and add more protein, milk and vegetables. 3. Don't eat dinner. If you are hungry, you can eat an apple. 4. Drink more water to 10- 12 cups every day. This week, your body shape will begin to change obviously, and your weight will drop rapidly.

1. Breakfast egg+sugar-free yogurt

2. Be sure to eat enough for lunch and protein for dinner. 3. Keep drinking 2000ml warm water every day. 4. Start light aerobic exercise (running, skipping, brisk walking) this week. The fourth week (2-6 kg thinner).

1. There is a glass of milk and an apple for breakfast.

2. Be sure to have a full lunch and a tomato for dinner. 3. Increase exercise, eat more protein and increase muscle mass. 4. Soak your feet with hot water every night to speed up metabolism.

★ The best exercise time recognized in the world refers to the time when you are not easy to gain weight from 6: 00 to 7: 00 in the morning.

The body has the most vigorous metabolism. Drinking a glass of warm water and having a light diet is unacceptable.

Yi changpang

165438+ 0: 00 a.m.-12: 00 the best stovepipe time. This family is the best world for stovepipe, and you can make some plastic legs.

sports

65438+ 0: 00-3: 00 pm The best time to lose weight [the metabolism is the fastest, and you can lose weight by taking a deep breath. W The best time to burn fat is 4: 00-5: 00 pm.

This time is the most sensitive time for nerves. Suitable for light exercise, you can choose.

Jogging, cycling and other sports

It's war

T

7: 00-9: 00 pm: the best time to burn fat.

Now is the best time for sweating exercise, and you can do some aerobic and anaerobic exercise.

The effect of reducing fat is obvious.

Figure10: 00-11:00 The best time to face-lift at night is when the lymph begins to detoxify. You can do some detoxification massage on your face, and the face-lifting effect is obvious.

★ Develop the habit of being lean.

1. Be sure to eat breakfast. Breakfast is the key to start metabolism. Drinking a large glass of water before eating can reduce the food intake.

Don't eat too fast, chew slowly, it's easy to get fat too fast.

4. Drink enough 2000ml warm water every day to improve metabolism.

Dinner is light, not after 7 o'clock.

6. Eating vegetables before eating staple food can reduce the intake of staple food. Be careful.

7. Keep 7 minutes full for every meal, and don't overeat or starve.

8. Habitual abdomen, keep abdominal muscles tight.

9. Choose high-protein food for dinner, because protein can digest calories.

Higher than any nutrient.

★ Weight loss must be seen.

Fitness blogger, fat-reducing meal blogger

Saturday Wild-practicing vest-line sheep's low-calorie food (Dika fat-reducing meal) Ouyang Xiaochun-practicing right-angle shoulder rice self-discipline diary (fat-reducing lunch) Pamela-whole body fat-reducing Xu (fat-reducing dessert)

Yoga teacher exercises]-yoga to lose weight and shape/Switzerland does not eat sugar (fat-reducing dessert) warning

Low-calorie bloggers lose weight documentary beware.

feline

Noda Yoshihiko (no personal use, no sharing)

A movie about sugar can't be bought for 50 yuan (low price and good card)

The truth about calories, meat-eating girl (low-calorie food digger), the truth about carbohydrates, lovely child Sanjin (beautiful and thin), customized diet.

The Truth about Fat

★ Low-calorie food calorimeter (per kloc-0/00g

Low calorie staple food low calorie vegetable tea corn 1 12 kcal tomato 15 kcal purple potato 133 kcal lettuce 15 kcal sweet potato 86 kcal broccoli 27 kcal whole wheat bread 254 kcal winter melon 10 kcal taro 56 kcal celery. Pumpkin 9 1 kcal lettuce 16 kcal yam 57 kcal okra 25 kcal low calorie meat eggs low calorie fruit eggs 130 kcal tomato 25 kcal beef 1 13 kcal apple 56 kcal chicken breast1/kloc-. 3 calories cantaloupe 26 calories fish 64 calories grapefruit 56 prawns 93 calories kiwi 6 1 calories chicken 123 calories orange 43 calories.

★ General formula for fat-reducing meals

High quality carbohydrate+high quality fat+high quality protein+dietary fiber+vitamin high quality carbohydrate.

Potato, corn, brown rice, pumpkin, sweet potato, purple potato, taro, high-quality fat whole wheat bread.

Olive oil avocado, nuts, salmon, dark chocolate, chia seeds.

High quality protein

Eggs, fish, chicken breast, beef, lean meat, shrimp, milk, red beans and soybeans.

dietary fibre

Broccoli, leek, spinach, fungus, cabbage, Chinese cabbage, celery