1 month just want to reduce 30-50? Impossible, this speed is too fast, you can't get fat in one bite, and by the same token, you can't lose weight in one bite! The normal and healthy slimming speed suitable for long-term persistence is 1 month, losing 2-3 kg, which is the healthiest slimming speed and is not easy to rebound. If you lose 1 month by 10 kg and 20 kg, the rebound speed is amazing ~

Eat less and exercise more.

What to eat: You can eat enough for breakfast, such as milk, oatmeal, fruit, porridge, steamed bread, etc.

Lunch: 7 minutes full. Generally, the right amount of rice +2 vegetables+1 serving of meat (mainly chicken, duck and fish, other meat is rarely touched! )

Eat more meals in the afternoon to prevent overeating at dinner, so it's important to eat more meals! Usually eat some fruit and yogurt. If you want to eat cookies, it is recommended to eat soda cookies, and you can only eat 5 pieces at a time.

Dinner: a small amount. Porridge 1 small bowl, vegetable 1 small dish. Or fruit 1 serving, yogurt 120G.

Never eat after 2 1 in the evening, and drink plenty of water during weight loss!

Exercise: The combination of aerobic exercise and anaerobic exercise is most beneficial to lose weight. I'll give you some suggestions, and choose 1 set according to your own situation and stick to it.

1. Go fast+jog-1 hour

Dumbbell for 20 minutes. 100 Sit-ups or push-ups.

2. Swim for 2 hours and stretch for 20 minutes.

3. Exercise in the gym for 2 hours and stretch for 20 minutes.

4. Skip rope 2000 times a day, dumbbell for 20 minutes and stretch for 20 minutes.

Don't sit after dinner, stand for 30 minutes and then sit ~