How can I lose 15kg in 4 months? Don't take diet pills. I am a senior three, so I can't guarantee a lot of exercise time. I have to ensure necessary nutrition every day.

Plan to lose 40 pounds in 4 months ~

Rapid fat shedding stage

First, diet

Breakfast: a cup of yogurt+an egg+tomatoes+meat buns.

Lunch: (1 1: 45) a small bowl of rice+vegetarian dishes/fish/meat.

Dinner: (18:00) An apple/banana/pear/tomato/cucumber.

(19:00) A bowl of nutritious soup

(20:00) A cup of honey water

8 cups of warm water every day.

I get off work at 6 o'clock every day, so I will eat some fruit or something to fill my stomach and cook dinner when I get home. It's almost 7 o'clock. If you can get off work early, it would be much better to eat early.

Second, exercise.

① working days

Don't sit in a chair for more than two hours at work, and walk every one and a half hours.

From 8: 20 pm:

Pilates for 30 minutes+skipping for 20 minutes 1000+ hula hoop 1000+00 minutes.

② Holidays

Walk around 10 in the morning 1 hour, and if you go shopping, it shall not be less than two hours;

At 6pm, Pilates for 30 minutes+skipping rope1000 for 20 minutes+hula hoop1000 for 30 minutes+Duoyan Zheng.

Third, time-a month.

Stabilization and reinforcement stage

First, diet

Breakfast: a cup of yogurt+1 egg+tomato+steamed bread.

Chinese food: a small bowl of rice+vegetarian dishes/fish/meat/tofu/chicken.

Afternoon (5:00): A cucumber/apple/pear/tomato.

Dinner (18: 30): XX nutrition porridge (/tremella/pumpkin porridge/melon rice porridge/lean meat porridge/jujube porridge/oatmeal)+vinegar mixed cucumber.

(20:00) A cup of honey water

8 glasses of water a day

Second, exercise.

① working days

Don't sit in a chair for more than two hours at work, and walk every one and a half hours.

From 8: 20 pm:

30 hours of Pilates+40 minutes of skipping rope 2000+30 minutes of Duoyan Zheng.

② Holidays

Exercise for half an hour around 9 am, 10 walk 1 hour. If you go shopping, it should take no less than two hours.

At 6 pm, Pilates for 30 minutes+Skipping for 20 minutes+Hula Hoop 1000.

(3) Scraping: Scrape the calf and thigh every two days, 10 minute.

Time: three months

This weight-loss plan can lose 40 kg in 4 months, so if you can't insist on eating less or exercising less, you will lose less weight, but it is easy to lose weight in 4 months 15 kg ~

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