It is absolutely true that a day's plan lies in the morning, especially for those who need to lose weight, seize the morning time and officially start a day's slimming opportunity.

Get up 5 minutes early every day and keep practicing cobra pose's yoga moves. It only takes 5 minutes to have a charming waist. Lean back on the mattress and feel like stretching. Pay attention to the abdomen must be tightened. Every time your hands bend, you should cooperate with breathing. Exhale when exerting strength and inhale when recovering.

At 6:50 in the morning, a glass of water detoxified and slimmed down.

Drinking a large glass of water every morning is good for health and weight loss. Drinking a glass of water after getting up in the morning can promote metabolism, which is not only conducive to detoxification, but also allows you to lose weight faster.

Improve metabolism from breakfast at 7 o'clock.

Breakfast is the most important of the three meals a day. If you want to lose weight, you should not skip breakfast. Studies have found that people who eat breakfast are more likely to lose weight than those who don't. Eating breakfast can also avoid overeating because of hunger at lunch and dinner. A good breakfast should include three things: cereal (such as oatmeal bread, eight-treasure porridge, wowotou, etc. ), fruits and dairy products (it is best to drink low-fat milk).

7:30 Choose the underwear that suits you.

In order to keep a good figure, you should choose underwear that suits your body shape. Underwear with body-shaping function can help you shape a perfect curve.

Sit down at nine o'clock and don't cross your legs.

Many MM like to sit cross-legged. After a long time, it will have a bad influence on the body shape, and it will also lead to pelvic bending, muscle attachment in the wrong position, and ugly figure.

10:00 Take a break and do neck exercises.

I have been struggling in front of the computer for an hour. I can get rid of the fat on my chin and neck as long as I do a little neck exercise for dozens of seconds and rest my eyes!

1 1:30 Drink a glass of water before meals to increase satiety.

For people who are implementing a weight loss plan, drinking a glass of water 30 minutes before each meal can not only help digestion, but also increase satiety.

12:00 lunch should be balanced in nutrition.

Eat a balanced lunch. Chicken and fish are rich in protein. Vegetables and fruits should be supplemented with necessary vitamins. A rich lunch can eliminate the greed for dinner.

12:30 Don't sit for half an hour after dinner.

Don't sit for half an hour after dinner, especially on the soft sofa. You might as well go for a walk with your colleagues, or stand and read magazines, as long as you don't sit.

14:00 Don't wait for thirst to drink water.

Drink not less than eight glasses of water every day, that is, boiled water above 1500 ml. Never wait until you are thirsty to drink water. Adequate drinking water can prompt the toxins produced by metabolism in the body to be discharged in time and moisturize the skin.

Replace chocolate with apples.

Tea time, replace chocolate with apples. Apples are low in calories and high in fiber. Eating more apples is not only healthy, but also slimming. If there is no fruit around, you can use yogurt instead to feel full.

17:00 rush hour, two stops less.

If you are not far from home, you can avoid the rush hour and exercise by walking home with your legs. If you must take the bus, you can get off at two stops in advance and walk home at a brisk pace, which will consume the fat accumulated all day in half an hour!

/kloc-eat dinner early at 0/8: 00, and refuse to cook.

For women who want to lose weight, I suggest you advance the dinner time to 18. Please give priority to cooking methods such as steaming, boiling, cold salad and braised with less oil, regardless of any fried food.

19:00 Wear slimming shoes to do housework and shape beautiful legs.

Don't nest on the sofa immediately after eating. Put on slimming shoes to wipe the floor and wash the dishes, and stick to it for a long time, you can create perfect leg lines.

Watch TV and exercise at 20:00.

If you want to lose weight, you should say goodbye to the habit of eating snacks while watching TV. Starting today, change to the habit of watching TV while exercising! Don't be lazy, do it while watching, which can keep you in a graceful figure!

22:00 aromatherapy bath to relax and lose weight.

Taking a fragrant bath before going to bed can not only relieve physical fatigue, but also have a good effect on skin metabolism and slimming effect.

23:00 Proper sleep is the most economical way to lose weight.

Sleep is the most economical way to lose weight. Lack of sleep or excessive sleep can lead to obesity. The study found that among people who sleep less than 6 hours a day, 33% are obese; 26% of people who sleep for 9 hours or more every day are obese; People with moderate sleep time are the "thinnest" and the obesity rate is 22%.

My height 165 cm. Seven years ago, I successfully lost weight, from 132 kg to 96 kg. At present, my weight fluctuates between 95 kg and 98 kg.

It took me two and a half years to lose weight from 132 kg to 96 kg. The most obvious advantage of healthy weight loss is that it doesn't hurt the body. On the contrary, it is good for my health. You can lose weight almost forever without worrying about rebound. In fact, I have successfully maintained it for nearly eight years. Let's talk briefly below, hoping to give some help to mm with the same physique as me.

After losing weight, I will eat something like this one day.

Breakfast time: I have a very large breakfast, and you may find it incredible to say it. Breakfast is the biggest meal of my day. It usually makes me full until 3 pm, and I don't have lunch. Have a or b for breakfast:

Answer: Chinese style: a pancake (Shanghai pancake is not very oily, but a kind of bread put in a pot, scraped out with flour and a thin spatula, wrapped in mustard tuber and coated with sweet sauce), a cup of full-fat fresh milk 250 ml, and an egg.

B western style: two croissants, a cake or two boiled eggs, and a cup of 250ml whole milk.

Lunch time: Our company can bring its own lunch box, so I always bring 4 spoonfuls of rice and some vegetables, including vegetarian dishes, but there is no oil.

Dinner time: a spoonful of rice, some vegetarian dishes and a piece of fish.

I have several principles that must be adhered to.

1. I don't give up ice cream, chocolate, McDonald's, KFC and Pizza Hut to lose weight, but I can only eat these foods once a month.

Don't eat any snacks after 4 pm, except fruit, grapefruit honey tea and honey water.

I didn't go to bed for 5 hours after supper.

4. Do bowel cleansing every weekend, only drink water and eat apples or other fruits (mainly apples and grapes). That day must be the time when I did the least exercise and did nothing at home. However, such a day is not easy to persist, because I usually have to go to work, and my mother is afraid that I am not nutritious enough and won't let me clear my intestines. I can only do it on weekends, but sometimes I have to study or go out to play on weekends, so I am lazy, sometimes I do it once every two weeks.

5. Have a good breakfast. I found the reason for eating too much breakfast, mainly because I ate too little dinner and didn't want to sleep until I digested it all. So when I wake up in the morning, I feel hungry and eat too much, but I give up when I am full at 7: 00. I agree to eat less to make my stomach smaller, but I must eat slowly, or my stomach will go bad.

6. Don't care too much about the platform period of weight loss. If you think you've never lost weight, don't measure it for the time being. Maybe that hard time passed inadvertently, and the next time I weighed myself, I lost weight unconsciously.

1. apple meal: an apple diet that lasts only 3 days. Others can drink water and tea. I personally don't agree with this, because it is really difficult to persist, but the effect is certain. There is no limit to the general category of apples, so you can choose more than one, and it won't be too boring to eat. You can freely choose three days a week, but you must be continuous! )

★2. Apple yogurt diet: Only eat apples on the first day, limited to 6 apples (about 2 kg). Only drink yogurt the next day, and the yogurt is limited to 1000g. This method is ok, but remember not to drink water these two days, especially milk day! If you need to see the effect as soon as possible, you can try a normal diet for two days, and you can use it once a week for MM who wants to lose weight for a long time.

3. Twenty-one-day diet: three days in the first stage: complete fasting and only drinking water (premise: normal constitution, drinking no less than 2500ml)； per day); The second stage lasts for 8 days: a small dish of boiled vegetables with a little salt in the morning, noon and evening (except tofu and potato starch, eat 80% full and drink more water), and a small fruit in the morning and evening; The third stage 10 day: normal diet. But be half full, that is, eat something casually, and put an end to snacks. It's best to have dinner between 5 pm and 6 pm, and then don't eat any food. I can't give an evaluation. I don't think I can stick to it after I saw it. MM with perseverance can try.

4. Cucumber and egg diet: a cucumber and a boiled egg in the morning; A cucumber and a boiled egg at noon; One cucumber in the evening (seven days)

5. 12-day weight loss method: 12% can lose weight, one *** 12 days: the first three days: eat vegetables and fruits every day, eat fruits in the morning, eat them together at noon, and eat vegetables (without oil and salt) at night, with unlimited quantity; Day 4-6: Eat milk and yogurt every day (please don't buy anything with preservatives in it, which will not only help you lose weight but also increase your stomach), and eat as much as you want. In the last 6 days, vegetables, fruits, milk and yogurt are mixed in unlimited quantities.

6. Cosmic natural diet: First principle: From the moment you wake up to 30 minutes before lunch, don't eat anything except fruits and vegetables and fresh juice. Unlimited weight; The second principle: don't eat meat with starch, vegetables and meat, vegetables and rice, vegetables and seafood, vegetables and bread. Is the best combination, should maintain the ratio of three to seven, 70% high moisture food (fruits and vegetables), 30% concentrated food (meat or starch). Unlimited weight. If you can, it doesn't matter to eat a whole chicken, but you must eat proportional fruits and vegetables at the same time. The third principle: it is best to eat vegetables+meat for one meal and vegetables+starch for another meal. It is ok to eat vegetables and starch for both meals, but it is best not to eat meat and vegetables for both meals. If you eat meat more than once a day, your body needs a lot of energy to digest, and the remaining energy is not enough for other functions, such as excretion. And it is best to eat only one kind of meat per meal, but you can eat several kinds of seafood at the same time; The fourth principle: choose one or two days a week for general cleaning, and only eat vegetables and juice. If you can't fully cooperate, or just prepare to start with a principle, I suggest you use the key point: eat only fruits and vegetables within four hours after getting up! I believe I can still get rich harvest. But one thing to remember: fruit can only be eaten on an empty stomach. You can't eat fruit after eating it. If you want to eat, you have to wait at least three hours. If you want to eat other food after eating fruit, you can eat it every 30 minutes. )

② Tips for Life Slimming

1. The fat of milk can be reduced: when drinking milk, choose skim milk; If skim milk is tasteless and cannot be changed at once, you can switch to low-fat milk first, or drink it with 1/2 or 1/3 whole milk, and then gradually increase the amount of skim milk.

★2. Don't eat visible fat: When eating meat or fried food, peel, eat thin and don't eat fat. When eating cake, remove the cream or cream decoration in the outer layer and interlayer. (About eating meat when losing weight: Nowadays, this society advocates a slimmer body than normal weight, which brings a problem to all people who are unhappy without meat. Is it to satisfy your appetite or to pursue health? Today, let's see if satisfying the appetite of a meatless person and pursuing health can be unified. )

3. Don't add extra fat: don't spread cream or peanut butter when eating bread, or use jam with low fat content; Don't add too much sesame oil, sesame oil or salad dressing when eating noodles.

4. control cakes and snacks: usually snacks are high in fat, sugar and calories, so you must control your consumption. Such as: zongzi, moon cakes, mung bean cakes, souffles and so on. Reminder: Losing weight is not disrupting your life. You must make time to lose weight. As long as you add some snacks to your daily life, you can easily keep slim. Come and have a try! Keep more weight-loss snacks at hand and eat while eating. )

5. Choose more plant-based protein foods (use edamame, soybean and some bean products to replace some meat. These plant foods from protein contain unsaturated fatty acids, no cholesterol and high fiber content. )

6. Eat more vegetables: It is best to eat three dishes of vegetables a day, which not only contains dietary fiber to increase satiety, but also provides vitamins and minerals.

7. Eat fresh fruit: Fresh fruit is rich in vitamin C and dietary fiber. If you make juice, you need a lot of fruit. Usually, a cup of fruit juice is made of three kinds of fresh fruits, which will increase calories and filter out some dietary fiber when filtering, so fruit juice should not replace fruit. (Reminder: Fruit diet is a method that many people will use, but it is most important to find the fruit that suits you best. Some fruits are edible. Let's compare the calories and characteristics of common slimming fruits. You can choose the slimming fruit you want according to your own needs. )

8. Eat vegetables first, then meat: Changing the order of eating vegetables first, then eating meat, can not only increase the intake of vegetables, but also reduce the consumption of meat.

9. Remove oil slick when drinking soup: oil slick is most likely to appear in sparerib soup and chicken soup. It is best to remove the oil slick before eating to reduce fat intake.

10. Don't finish eating noodle soup: minced meat and sesame oil are usually added to noodle soup, so it's best to remove the oil slick first or don't finish drinking all the soup to avoid excessive oil intake.

1 1. Reduce the consumption of oil packets: When eating cooked food or instant noodles on the market, the included oil packets can be eaten as appropriate, and it is not necessary to use them all.

③ DIY diet for losing weight

1. Yi Shi Shu Xian soup

Ingredients: 1 tomato, 1/4 onions, 1 garlic, 1 teaspoon olive oil, a little seasoning.

Practice: draw a cross on the bottom of the tomato, put it in boiling water for about 10 second, then pick it up and peel it. Wash and peel garlic and onion, and cut into fine powder. Pour olive oil into the pot, preheat, add garlic and onion in turn, and fry until golden brown. Finally, add tomatoes and two bowls of water to boil, and then add seasoning before taking out, and serve.

Efficacy: This soup is not only low in calories, but also very satisfying, which is very suitable for eating when losing weight.

★2. White gourd and barley lean broth

Ingredients: 3 kg of wax gourd, 2 kg of coix seed, half A Jin lean meat, a small piece of dried tangerine peel, and a little seasoning.

Practice: Wash the wax gourd together with the skin for later use. First, put Coicis Semen, lean pork and dried tangerine peel into water, cook for 20 minutes on high fire, and then cook for two hours on low fire. Finally, add the wax gourd and cook for 20 minutes, then add some salt to taste.

Efficacy: It can remove edema and whiten skin.

3. Fruit yogurt meal

Ingredients: all kinds of fruits, yogurt.

Practice: You can choose the fruit with low insulin in the season and fill it with low-calorie yogurt, so you can eat it.

Efficacy: It can supplement vitamins and eliminate constipation.

4. Rose jasmine honey black tea

Ingredients: rose, jasmine and a bag of black tea.

Practice: Soak roses, jasmine and tea bags in hot water for a few minutes, and then add a little honey to drink.

Efficacy: It can regulate qi and blood and eliminate abdominal fat. It is a very delicious beauty-grade drink.

5. Lemonade diet

Ingredients: yellow lemon, mineral water.

Method: Add a liter of water and half a lemon juice and put it in the refrigerator. This diet is to drink at least * * * liters of lemonade every day. There is no need to go on a special diet or eat snacks, but lemonade must be supplemented from time to time. In addition, it is necessary to cooperate with the daily exercise of 15 minutes, which is unnecessary to continue and can be dispersed for a long time, which is helpful for perspiration (excluding harmful substances in the body).

Efficacy: Lemonade can quench thirst and dilute appetite, so it can effectively inhibit improper diet. Plus a total of *** 15 minutes of exercise every day, the effect will be very significant.

6. soup and water to lose weight

Ingredients: Drink soup or warm water before meals.

Method: Drink a bowl of nutritious and low-calorie soup or a large glass of warm water before meals, so as not to eat too much at meals.

Efficacy: It can reduce food intake.

7. Drink vinegar to lose weight

Ingredients: vinegar, three to five drops of marine brine, honey and mineral water.

Methods: Buy ordinary rice vinegar or natural vinegar, add honey, water and brine, and drink a cup before three meals.

Efficacy: vinegar itself has amino acids, which can consume body fat. Salt water can help to eliminate constipation.

Chin reduction: just look up! Be sure to lift your head hard and feel your chin and neck tighten. Stop for 5 seconds and put it down. Do it 20~40 times a day. You will see the effect in a week.

Inside the upper arm: two small dumbbells (mineral water can be used instead), hold in your hand, lift your arm to make it close to your ear, then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.

Reduction: 1. Prepare two dumbbells, stand in a posture, hang down your arms naturally, hold the dumbbells, raise your upper arms backward, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.

2. Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.

Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.

Upper abdomen: The upper abdomen is a part of the stomach. The easiest way is sit-ups. Attention, not sit-ups! If you sit up when doing this action, it is not good for your spine. Don't put your hands behind your head when doing this. Just cover your ears with your hands, or you will hurt your cervical spine. Do at least 3 groups every day, with 20 in each group.

Lower abdomen: it is a "small belly". Lie flat, legs straight, feet together, slowly lift, make a 90-degree angle with your body, and then slowly put it down. This action will be very tiring, but it can reduce the fat on the front side of the thigh. Do at least 2 groups every day, one group 15.

Waist reduction on both sides: 1. One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to consume fat, so exercise for at least 30 minutes). After a week, you obviously feel that both muscles are tense.

2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.

Hip reduction: lie on the bed, straighten your legs, do swimming, and lift your legs alternately, slowly, and don't leave the bed. Once or so, 15 is a group, and 3 ~ 4 groups are done every day.

Hip reduction: side kick. Stand, lift your left leg to the side and keep your knees forward. Slowly lift it to the highest position you can bear, and then slowly put it down. The lower side of 15 is a group, and 2 ~ 3 groups are done every day.

Reduce thigh: 1, inner thigh: do squat exercise. Stand with your feet shoulder width apart, toes outward, and slowly squat 1234 until it is parallel to the floor. Count to 5678 and stand up slowly. Don't raise your heels when squatting, be sure to land and move slowly. Do 15 for each group, and do 3 ~ 4 groups every day.

2. Front thigh: same as above. Because this action can exercise the muscles of the front thigh at the same time.

3, the back of the thigh: standing. Kick after doing. Do it slowly, the first grade is eight beats, each group does 15, 3 ~ 4 groups a day. Everyone's body flexibility is different, so don't force yourself too much to avoid pulling your muscles.

Leg reduction: The method of measuring calf fat is simple. Relax your legs and pinch your calf with your fingers. If you can easily pinch the fat layer, then your legs are full of fat and need to be reduced ~ If the fat layer is thin, muscles alone will make your legs thicker, which is muscle.

1, fat type: The most effective method is to stand on tiptoe, 20 times as a group, and do 4 groups every day. The point is to move slowly and don't stick your ass up. Stand on tiptoe and stop for about 3 seconds. Remember to gently shake the calf muscles with your hands after exercise to relax them.

2, muscle type: this is very difficult to reduce, for muscle type MM, it can only be suggested not to strengthen leg movement and wear less high heels to avoid muscle tension and thickening.

Also, when you exercise, you should feel whether the part you exercise is moving. For example, if you exercise your thighs, you should feel whether the thigh muscles are tightened when you squat, and whether this part is sour after exercise. If so, you have exercised in this part. If not, your posture is wrong and you need to adjust yourself.