Diet around:
The first week is reduced by 1-5kg:
1 Eat three meals a day on time;
2. Don't eat anything after seven o'clock in the evening;
3. Drink a cup of warm water before three meals to increase satiety;
4. Insist on a week without interruption, and do not exercise during the period;
If you give up, you can't go to the next stage.
Lose 5-7 kg in the second week:
1. Continue to eat on time in the morning, noon and evening, eat more in the morning and eat less in the evening;
2. Insist on drinking 2000ml warm water every day;
3. No need for exercise. During this period, body fat will drop rapidly, and the weight will drop the most;
4. The body will feel extremely hungry in the first three days, and gradually accept it after three days;
The second week is a crucial period, and persistence is victory.
Diet around:
Lose 4-6 kg in the third week:
1. Eat breakfast and lunch on time, eat more vegetables and eat less carbohydrates for dinner;
2. Increase protein in the diet, such as milk;
3. Drink more water to 10- 12 cups a day;
4. Keep an hour of aerobic exercise every day, such as jogging and skipping rope;
If you insist on staying here, congratulations on your success.
Lose 2-6 kg in the fourth week:
1. Three meals are the same as in the third week. Pay attention to the comprehensive nutrition of diet structure.
2. Keep aerobic for one hour every day and start to increase anaerobic shaping.
3. You can soak your feet with hot water at night to improve your metabolism.
The fat is greatly reduced, and the belly is much smaller, so I feel much more relaxed.
5. Being able to persist for one month means that you have successfully landed!
Efficient fat reduction schedule:
17:30- 10:30 dinner:
Eat less at dinner, mainly vegetables, and be half full. Dinner should be no later than 19:00 at the latest.
20:00-2 1:00 exercise:
Exercise for at least 30 minutes every day is a high calorie consumption.
Sleep from 22: 00 to 22: 30:
During weight loss, don't stay up late, staying up late will make metabolism disorder, and adequate sleep can accelerate fat burning.
Efficient fat reduction schedule:
Get up at 7 o'clock:
After a night's sleep, the body will lose a lot of water. Drink a cup of warm water on an empty stomach after getting up early, effectively replenish water to help the body detoxify and accelerate the body's metabolism.
Have a nutritious breakfast from 7: 30 to 0: 00;
During the period of reducing fat, breakfast is very important, and the calorie intake can be controlled at 400 calories: milk, soybean milk, eggs, corn, whole wheat bread, purple potato, sweet potato and so on.
Drink more water at 4:00- 12:00:
Drinking about 2L of water regularly and quantitatively every day can improve the metabolism of the body.
12; 00- 13:00 lunch:
Lunch should be balanced in nutrition. If you are seven minutes full, you can drink a cup of warm water ten minutes before meals to increase your satiety.
15:00- 16:00 afternoon tea:
If you are hungry, prepare a few nuts or fruits within 200g and remember to drink plenty of water.
Exercise time reference table:
7:00-7:30 Best warm-up time:
Doing stretching, sit-ups or cycling for ten minutes in the morning can effectively increase the metabolism of the day.
13:00- 15:00 Best waist-thinning time:
Back against the wall in your spare time, take a deep breath for ten minutes to slim your waist or do a belly roll.
16:00- 17:00 Best stovepipe time:
At four or five o'clock in the afternoon, it is best to lift your legs or jump your legs or massage your calves.
19:00-20:00 Optimal fat burning time:
After an hour and a half after a meal, you can do aerobic exercise for 30 minutes and anaerobic exercise for 30 minutes, and the effect of reducing fat will be obvious.
2 1:00-2 1:30 the best face-lifting time:
Nine o'clock in the evening is the time for lymphatic detoxification. You can do some facial massage, which is very effective for face-lifting.
Reduce the universal collocation of cell meals;
1. High quality carbohydrates:
Purple potato, oat, corn, sweet potato, pumpkin, yam, brown rice, buckwheat noodles, etc.
2. Quality protein:
Milk, eggs, lean meat, beef, chicken, fish, shrimp, etc.
3. High quality vitamins:
Carrots, tomatoes, strawberries, kiwis, lemons, etc.
4. Dietary fiber:
Broccoli, spinach, wax gourd, cabbage, fungus, cabbage, etc.
Weight loss recipes that are universal in size and base!
Breakfast: protein+carbohydrates+vitamins+dietary fiber;
Chinese food: protein+carbohydrates+vitamins+dietary fiber;
Dinner: protein+vitamins+dietary fiber.