Fat reduction schedule: get up at seven o'clock and drink warm water or honey water on an empty stomach. After a night's sleep, the body will lose a lot of water. Drinking warm water or honey water can replenish water, promote intestinal movement and accelerate rebirth.
Have breakfast from 7: 30 to 8: 00. It is important to eat breakfast during weight loss, and eat well. The ratio is 45% high-quality boiled water +30% protein +25% fat. You can choose corn whole wheat bread, eggs, purple plums, milk and black coffee with beans.
Drink more warm water at 9:00- 12:00. Replenish enough water to the body and accelerate metabolism.
12:00- 13:00 lunch. Lunch is seven minutes full, and nutrition should be balanced. You can drink water before meals to enhance your satiety. Don't lie down immediately after eating, or fat will accumulate in the exhibition area.
/kloc-afternoon tea at 0/5: 30: You can eat some nuts and fruits at this time. This will also increase your satiety so that you won't be hungry or eat too much at night.
17:00- 18:00 dinner: eat less or try not to eat, mainly vegetables, mainly soup, preferably vegetable soup, just four or five minutes full.
20:00-2l:00 Proper exercise: Just do some basic exercise at home.
Sleep before 22:00-23:00: Sleep is very important during weight loss, so you must not stay up late, otherwise your metabolism will be chaotic, which is not conducive to weight loss, and sleep will accelerate fat burning, so you must ensure at least 8 hours of sleep.
The first week: 1. Eat on time in the morning, noon and evening. 2./kloc-Have dinner before 0/8: 00, and then stop eating any food. 3. Stick to strict execution for one week, without interruption or exercise. If you interrupt, you can't enter the next week.
The second week: 1. Only breakfast and lunch, no dinner. 2. Keep drinking water every day 1500- 1800, and be sure to keep warm. You may not be used to it at first, but you will almost get used to it on the third day. There will be obvious weight loss this week, mainly to reduce fat. Get up every day, defecation will be smooth and your body will feel light. 6. This week is particularly important, and it is the week when the exam officially begins.
The third week: 1. Eat breakfast and lunch, and don't eat or eat less at dinner. 2. Nutrition points for breakfast, eggs, milk, high-protein meat, etc. 3. The drinking water should be greater than 1800ml. Remember that warm water can accelerate the body's metabolism and promote fat burning. 4. Appropriate aerobic exercise such as skipping rope and running. 5. This week, I will feel that my appetite has decreased and my taste has faded.
Week four: 1. The diet is the same as in the third week, and there is no dinner. 2. Strictly implemented until this week, you will generally lose eight or nine pounds. 3. You can add a little practice or shape key parts. 4. If you are greedy once in a while, eating an derailed meal will not rebound much.
At this time, you will generally lose more than ten kilograms, and your skin may be a little slack. Replenish more water and protein to repair the body. Some people may ask, will it rebound? Eat normally, don't overeat, it won't rebound. Be sure to remember, don't go on a diet without gaining a few pounds, so that the body will start the protection mode and the fat will accumulate quickly.