How to force yourself to lose fat?

How to force yourself to slim down?

The first week (start to lose fat)

Eat on time in the morning, noon and evening, eat nothing after eight o'clock in the evening, quit all kinds of snacks, drinks and fried foods, simply eat less, don't exercise for a week, and don't give up, otherwise you can't enter the second stage.

The second week (obviously out of range)

Eat three meals in the morning, noon and evening on time, and you don't need to exercise when you are full. You will lose a lot of weight this week.

The body fat rate dropped rapidly.

After getting up every day, I feel very light and defecate smoothly. This week is the most critical period, and persistence is victory.

The third week (loss of appetite)

Diet increases. It's obvious that there is less food in protein this week. I like to eat light food and drink plenty of water. At least 8 cups of warm water every day, accelerate metabolism, burn fat and start to increase aerobic exercise. More than 3 days a week, such as skipping, walking and yoga, I insist here. Congratulations on your success in losing weight soon.

The fourth week (start to lose fat)

Fat is greatly reduced

Belly reduction is suitable for girls' body shape and do some shaping training! You can contact dumbbells and yoga to shape boys and 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. It's good that you persisted.

dietary respect

Have a good breakfast, a full lunch and a small dinner.

Use coarse grains instead of staple foods, such as brown rice and whole wheat products, and use as little seasonings as possible, such as salt, soy sauce or ketchup. Drink a bowl of soup or a cup of boiled water first, and then choose the more troublesome food from the favorite food. For example, if you eat chicken with bones, you have to chew 10-20 times at least before you can swallow it.

Eat until you are eight points full and never force yourself to eat again.

Brush your teeth or rinse your mouth immediately after meals, eat more apples, drink more water and avoid snacks, especially when you feel hungry while eating snacks while watching TV. It is better to eat something first than to suppress hunger.

sports

In winter, you can stay indoors by yourself, run in situ, lift your legs in situ, squat, frog jump hula hoop, sit-ups, push-ups to expand your chest, take a deep breath, chat more and smile. If the weather is fine, you can go out more, jump rope, jog, play ball, ride a bike and swim.

Jogging for 30~50 minutes, cycling 1 hour ~75 minutes instead of 1 hour ~/0.5 hours, swimming for 30~40 minutes, playing tennis for 45 minutes ~ 1 hour, and skipping rope for 30~40 minutes. Usually, you should walk in a straight line, enlarge your steps appropriately and speed up. When you do, you should sit up straight.

Weight loss program

Get up at half past six and drink warm water. After a night's sleep, your body will lose a lot of water Drinking boiled water early in the morning can replenish water, wake up the body and accelerate metabolism.

Eat more nutritious breakfast from 7 to 8 o'clock. Breakfast is the most important during the fat reduction period, and the calorie intake for breakfast is 350-400kcal.

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

11:30-12: 30 Have a balanced lunch, and you are eight points full. Don't sit/lie down immediately after eating, otherwise the fat will be easily pushed to the abdomen, and stand 15 minutes or take a walk.

15: 30 afternoon tea

During fat reduction, there is less fat and it is easy to be greedy. Prepare a palm of nuts or fruits within 200ml to satisfy your appetite, and always remember to drink plenty of water.

17: 30- 18: 30 dinner must be eaten, and 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: 00 unless you are thirsty, drink boiled water.

Sleep from 22: 00 to 23: 00, get enough sleep, and get enough sleep for 7 hours every day.