How can I force myself to lose weight? Easily lose weight in one month 15kg.

The first stage: the first week

√ Get up in the morning and drink a glass of white water on an empty stomach.

√ Eat on time in the morning, noon and evening (how to match it later)

√ Have a cup of honey water before lunch.

Don't eat after 6 pm.

Fairies who have time can exercise abdominal strength and hip and leg training.

√ After exercise, I won't have back pain or leg pain √ I follow the "∈ Keep the route:

& lt vest training >< stovepipe training > These two courses are free, 25 minutes a day, without pain.

) The second week of the second stage

Get up in the morning and drink a glass of white water on an empty stomach.

√ Those who like tea can drink Pu 'er tea, especially scraping oil. √ Drink honey water before lunch, and moisten your intestines when you are full. √ Eat eight full meals a day and don't be hungry √ Practice last week's content with this "Keep" (every day) and Pamela (more than three days a week).

√ If you still have the strength to practice another lesson.

The third week of the third stage

If you have been practicing your abdomen, you can see a little belly line now.

At the same time, I feel more energetic.

√ Eat three meals a day as usual, 7 minutes full.

A glass of honey water before lunch.

√ Arrange aerobic exercise at least three times a week.

Here's what I did:

Don't ride a spinning bike 15 minutes to warm up.

② Practice "Keep"< Improve the core stability > (I like the lines of the lower abdomen)

③ Following the Hong Kong-style exercise method of "Laughing for Fitness" by bloggers, many Hong Kong stars lose weight.

At this time, the body has already formed, so don't bother to give up!

The fourth stage (the fourth week)

Your stomach has shrunk. Eat like you used to.

√ Be sure to pay more attention to stretching.

√ Relax with elastic belt and foam shaft. Relaxation after exercise is the key to good posture.

√ Exercise in the third week. If you think any course is easy to contact, you can find another course instead.

! ! Note here: Any slightly difficult movements can be done, and it must not be too difficult, because it is too difficult to easily compensate your muscles and cause unsightly posture problems.

√ Be sure to maintain a healthy eating habit with less oil and salt.

You must know how to lose weight quickly.

1, you may not lose weight by running because your body is very adaptable. When he can accept your exercise, he will soon enter the platform period.

2, only do partial shaping, not partial fat reduction.

3. Don't play with your mobile phone while exercising. Every movement is in place. Feel the strength of your body and breathe. Correct posture is conducive to developing good posture. According to research, using the brain to control the movement of the body, rather than inertia, can improve attention.

4, mala Tang, hot pot can lose weight without meat × The soup inside is the culprit of high calorie, even if it is rinsed with water before eating.

5. Quit all drinks and drink more water. Girls must not mix cold water or ice water. After exercise, the body is in a high temperature state, and cold water stimulates the ovaries, which is easy to accelerate aging.

6, eat less oil, but you can't eat oil, because the peristalsis and operation of the intestines require high-quality oil.

7. Girls who are prone to constipation can eat some nuts. Pure vegetable oil in nuts can help you wriggle your intestines. Be careful not to eat too much.

8, girls are easy to defecate, and occasionally they can boil water (5g pepper 20g hawthorn slices, three bowls of water boiled into a bowl, drink once every other day, the effect is so good that you are surprised! )

9, eat high-quality protein, such as egg white, lean meat, we must pay attention to the intake of chicken breast, chicken breast is high-quality protein, but muscle growth contains a lot of hormones.

10, after exercise, you must stretch the fascia and stay in the painful place for more massage.

1 1, be sure not to eat too much salt or stew, too much salt and pickled products will easily slow down your metabolism.

12, increasing heart rate is the best way to reduce fat, such as HI IT fitness, if the heart can't stand it, aerobic and anaerobic combination.

13, don't exercise too much at once, it's too tiring to persist. It is easier to persist by gradually increasing the amount of exercise every day, and daily exercise helps to promote the increase of metabolism.

14, you can go on a diet, but you have to eat, especially carbohydrates. If you don't eat carbohydrates, it's easy to do harm to your body, such as stopping your vacation and lowering your metabolism.

15, reduce running and jumping in the early stage of heavy weight, which are easy to cause knee and ankle injuries.

16. It's wrong to hurt your knee by exercise. Only incorrect posture and habits will damage the knee.

Pay attention to the direction of knees and toes when walking, lifting iron and squatting. )

17, you must pay attention to rest after exercise. A good rest will make your body rejuvenate quickly, and the effect of exercise can be doubled with half the effort.

18, don't eat fruit, there is too much sugar in fruit, which is not conducive to weight loss.

19, don't drink, white wine is food, red wine contains a lot of sugar.

20, learn to adjust emotions, excessive pressure, promote appetite, slow down the body's new city metabolism. A good mood and laughter are good for your health, and can also promote metabolism (according to a study by Stanford University).

2 1, eat less instant noodles, snail powder, hot and sour powder, cakes and other foods, which are not conducive to digestion and fat reduction. 22. Drink more Pu 'er and black tea, and naturally clean up the intestinal garbage (note that it is not a drink).

23. Never drink zero-calorie yogurt and meaningless drinks during fat reduction.

24, fruit and vegetable chips, mostly dehydrated and fried.

25, don't buy loose nuts, oxidized nuts have no nutrition.

26, coffee, black coffee can really help us lose weight, but do not add sugar.

27, 80% of black cleverness can also help us accelerate metabolism.

28, soak your feet at night, health promotes blood circulation, but don't soak every day.

29, don't sit for a long time, sit for almost 40-50 minutes and get up and exercise.

30, eat meat, eat rice, but be sure to eat separately, don't eat at once.

3 1, you must get into the habit of chewing slowly.

32. Don't lie down or sit down immediately after eating, stand or squat against the wall, otherwise it is easy to accumulate fat in the abdomen and buttocks.

33. regularly supplement minerals and vitamins. For example, vitamin B promotes metabolism and makes muscles healthier. Vitamin c can also promote metabolism.

Secret diet wild plan

"① carbohydrate+② beans/dairy products+③ protein+④ high-quality fat+⑤ dietary fiber and minerals"

Morning:

Carbohydrates: oatmeal porridge (30g), red bean and barley porridge, and miscellaneous grains porridge (red bean and barley/miscellaneous grains 30g).

Beans/dairy products: soybean milk (sugar-free), milk

Protein: Chicken breast (raw weight about 50g), one egg, beef (raw weight 50g), skinless chicken (50g) and dried bean curd 60g.

High quality fat: walnut (5), peanut (10), almond (10), pistachio (10). We need high-quality fat to maintain the normal operation of the body and hormone levels.

Dietary fiber: cucumber, tomato, spinach, Chinese cabbage, lettuce and cherry tomatoes.

Lunch:

Carbohydrate: pumpkin (200g), pasta (50g), sweet potato (20g), rice (1 2).

Protein: Shrimp (raw weight 100g, with skin 120g), skinless chicken or lean meat (70g) eggs (quality should be guaranteed).

Dietary fiber: cucumber, tomato, lettuce, rape, etc. (The raw weight is 200g, so it must not be replaced by fruit).

Bean products: dried tofu or tofu skin (most isoflavones are beneficial to the secretion of hormones by girls, and can be taken in small amounts every day, but not every meal)

Dinner:

Carbohydrates: pumpkin (200g), sweet potato (one/200g) and miscellaneous bean porridge (30g).

Protein: chicken breast (raw weight 100g), beef (100g), dragon fish or other fish (120g), eggs (2).

Dinner needs more protein and fat to supplement the needs after training.

Lentinus edodes: tremella fuciformis (100g), whole mushroom (100g) and fresh auricularia auricula (100g).

Mushrooms are rich in dietary fiber and vitamins. Minerals; Mushroom polysaccharide has obvious anti-inflammatory and anti-cancer effects.

Dietary fiber: Cucumber/tomato/lettuce/spinach/oily wheat/rape and other vegetables should avoid high-salt food for dinner, otherwise it will easily cause edema, so the cooking method for dinner is suggested to be cold salad.