7:00 Drinking warm water on an empty stomach+stretching exercise

Drinking a cup of warm water on an empty stomach before getting up can help relieve constipation, and then do a stretching exercise to wake up the muscles of the whole body to maintain high metabolism for a day.

Have breakfast at half past seven.

Eggs+milk+staple food, intake of 300~450 calories, breakfast must be full and eat well, otherwise it will affect metabolism.

Add 20g nuts at 9:00~ 10:30.

Walnuts, almonds and hazelnuts will do. Nuts are high-quality fats and rich in dietary fiber, which helps to relieve constipation.

Drink a glass of warm water before lunch.

Can increase satiety and prevent eating too much at lunch.

12:00 lunch

100g staple food +200g meat +200g vegetables, you can keep eight points full between 400-550 calories! Don't drink water after eating, it will swell your stomach.

12:30 Correcting posture after meals

After dinner is a good time to correct your posture! Stand against the wall for 20 minutes and then do a set of movements to improve the round shoulder meat worship.

Dining time is from 14: 30 to 15: 30.

Afternoon is a good time to supplement vitamins, you can add meals! Don't eat too much, a fist of fruit with low sugar and low GI!

16:30~ 17:30 dinner.

50g staple food+100g meat +200g vegetables, 200~350 calories can keep six points full.

/kloc-Exercise for about an hour from 0/8: 30 to 20: 00.

It is suggested to do aerobic exercise for 40 minutes first, then anaerobic exercise for 20 minutes, anaerobic exercise for 30 minutes first and aerobic exercise for 20 minutes later during the shaping period.

Soak your feet for half an hour at 2 1:00

Can promote systemic blood circulation and improve metabolism! This time is also a good time for lymphatic detoxification, and the physique that is prone to edema should seize the opportunity.

2 1:30~22:00 full-body stretching exercise

Doing a set of full-body stretching exercises in bed is conducive to ensuring high-quality sleep, and then sticking your legs to the wall 15 minutes is conducive to eliminating leg edema and improving leg shape.

Go to bed before eleven o'clock at 23:00.

Ensure at least 7 hours of high-quality sleep every day! Staying up late will affect leptin secretion and reduce metabolism!

8 glasses of water a day

1 cup 7 o'clock to clean the intestines;

The second cup promotes metabolism at eight o'clock;

The third cup is still alive at 9:30;

The fourth cup 1 1:30 increases satiety;

The fifth cup promotes digestion14: 00;

The sixth cup 15:30 supplements VC;

No.7 cup 18:00 to replenish energy;

The eighth cup is 2 1:00 to detoxify and beautify.