First, the fat reduction schedule

1, get up at 7 o'clock-drink warm water.

After a night's sleep, the body will lose a lot of water. Drink a cup of warm water early to replenish water, help the body detoxify, promote gastrointestinal motility and speed up metabolism.

Breakfast time is from 7: 30 to 8: 00.

Be sure to have breakfast. Breakfast choices: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato, etc.

Drink plenty of water from 3.9:00- 12:00, and the daily water consumption should be around 1.5L, which can not only provide enough water for the body, but also help the body to metabolize.

4. 12: 00 to 13: 00 for lunch.

Lunch is very important, and nutrition should be balanced. Drinking a cup of warm water before meals 10 minutes can enhance satiety. Note: Don't sit/lie down immediately after meals, or fat will easily accumulate in the abdomen. You can stand against the wall for 5- 10 minutes to promote digestion.

5./kloc-afternoon tea at 0/5: 30

During fat reduction, there is less fat and it is easy to be greedy. Prepare some nuts, 5- 10 nuts or 200g fruit each time, which can satisfy your appetite. Remember to drink plenty of water.

6. Dinner time is from 17: 00 to 18: 00.

Be sure to eat less, eat more vegetables, and be full for 5 minutes. Carbohydrate is 80- 100g, and protein Chinese vegetables 100g.

Exercise at 7.20:00-2 1:00.

Do some aerobic exercise for at least 30 minutes at a time.

8、22:30—23:30

Go to bed early, get up early and don't stay up late. Sleep can accelerate fat consumption and improve metabolism.

Two or three points depend on practice and seven points on eating.

Some simple life advice:

1. The world is driven by people who go to bed early and get up early. Porridge in the morning is better than wine in the middle of the night.

The best way to kill procrastination is to finish everything in three minutes.

Don't let your daily time be distracted. Fragmentation is the biggest enemy of efficiency.

4. Many times, completion is more important than perfection. Don't always wait until you are completely ready.

Always remember that good health is the most basic.

There are 1000 ways to succeed, but none of them need to be at the expense of one's health. Don't take staying up late and working overtime as an honor. This is an excuse for yourself who is incompetent during the day.

7. Getting rid of poverty is more important than getting rid of bills.

8. People who get up early are far more terrible than those who stay up late.

9. Do what you are afraid to do, and then you will find out, but that's all.

10, the most regrettable thing is not that I can't, but that I could have.

Third, think about it and do it. The 3-minute action principle exercise time reference table:

1, O7: 00-7: 30 Best warm-up time

After getting up early, you can do stretching, sit-ups or air riding for ten minutes, which can effectively improve the metabolism of the day. The best time to lose weight is 13: 00- 15: 00. When you are free, you can stand with your back against the wall and take a deep breath for ten minutes to slim your waist. You can also do belly rolls and Russian turns.

2. O 16: 00— 17: 00 Best stovepipe time

You can do leg lifts and jumps at four or five in the afternoon, or massage your calves for ten minutes.

3. Optimum fat burning time 18:00-20:00.

Doing aerobic exercise for 30 minutes every hour after meals will obviously reduce fat.

Fourth, a 24-hour efficient slimming schedule.

Drink eight glasses of water every day.

1, 07: 30 The first glass of water clears the intestines 09: 00 The second glass of water nourishes and refreshes.

2. 1 1: 30 The third glass of water improves the feeling of satiety before meals 13: 00 The fourth glass of water promotes digestion after meals 15: 00 The fifth glass of water is refreshing.

3, 17: 30 sixth glass of water to prevent overeating 19: 00 seventh glass of water before exercise 2100 eighth glass of water before going to bed.

Fruit recommendation:

Tomatoes, cucumbers, apples, oranges, kiwis, strawberries, blueberries, oranges, pears, pitaya.

Recommended protein:

Chicken, fish, duck, shrimp, crab, bean products (tofu) eggs, dairy products.

Beverage recommendation:

Milk, sugar-free yogurt, sugar-free soybean milk, lemonade, black coffee.