In the first stage, a high-protein diet plan is implemented, in which it is recommended to drink 2500-3000ml of water all day, because the diet plan is high in protein and limited in energy. In addition, the exercise plan, including whether to go to the gym or not, should have more than 65,438+00,000 steps per day, so the amount of drinking water needed for the whole day should reach 2,500-3,000 ml, excluding the amount of whey protein powder or soluble dietary fiber eaten during this period and the amount of water taken.
In the second stage, if you reach the first stage, you will lose weight obviously. In order to consolidate the weight loss goal you have achieved, you will enter the second stage, called light diet. At this stage, the 5+2 scheme is adopted, with normal meals for five days and light meals for two days. During five days of normal eating, the amount of drinking water should be 2500mL, and two days of fasting require that the amount of drinking water should reach 2500mL. Because in the light fasting program, to prevent weight rebound, the number of steps of exercise should be above 12000 in five days and above 8000 in two days. Exercise needs to consume more energy and water. At present, the daily drinking amount is 2500mL, which has reached the initial goal of losing weight in the first stage and entered the anti-rebound and food skipping scheme.
In the third stage, we should return to balanced nutrition with limited energy and delicious food. At this stage, the daily drinking water should be guaranteed at 2500mL. How much water to drink a day during weight loss should be arranged reasonably according to different stages of weight loss.