Weight loss measured by parents 10 kg
Week 1 week: Start to lose weight.
Eat breakfast, lunch and dinner on time, eat normally, and don't eat anything after 18 at night. You don't need exercise at this stage, and you can't enter the next stage without doing the above, so you must stick to it in order to lose weight.
The second week: fast weight loss period
Eat breakfast and lunch normally and be full at eight o'clock. No dinner. You are really hungry. You ate 10 piece of cucumber or shrimp. You don't need to exercise. During this period, you will lose a lot of weight. You will lose body fat from visceral fat, keep 1.5L of water, stick to soaking feet and accelerate metabolism. You've been hungry for three days this week. You'll get used to it.
The third week: break through the platform period
Choose high-quality carbohydrates and protein for breakfast and lunch. Don't eat/eat less low-fat fruits and vegetables for dinner during exercise. Drink plenty of water, at least 2L warm water every day, to speed up metabolism. Arrange aerobic exercise three days a week (such as skipping rope, brisk walking, swimming, etc.) This week, you will obviously feel that your stomach is getting smaller and your taste is getting weaker. Don't give up at this stage, keep on insisting.
Week 4: Develop a lean physique.
The diet is the same as the third week. Exercise can be shaped by practicing yoga, with a large loss of fat and a large contraction of the stomach. At this time, you can lose at least 89 kilograms. If you indulge in eating and drinking occasionally, your body will not rebound. Unhealthy dieting will rebound and have health risks. Therefore, dieting is not recommended.
Fat reduction schedule
Get up at seven and drink warm water on an empty stomach. After a night's sleep, the body will lose a lot of water. Drinking warm boiled water on an empty stomach can replenish water and accelerate the metabolism of the day. Eating breakfast from 7: 30 to 8: 00 is very important for losing weight. Be sure to eat breakfast, and eat well. The ratio is 45% high-quality carbohydrate +30% protein +25% fat. You can choose corn, whole wheat bread and purple potato.
Drink more warm water from 9:00- 12:00 to replenish enough water for the body and accelerate metabolism. Ensure that the daily water consumption is about 2L. Lunch is full at 7: 00- 13: 00, with balanced nutrition. You can drink water before meals to enhance your satiety. Choose high-quality carbohydrate+high-quality protein+dietary fiber as food. Don't lie down immediately after eating, or fat will accumulate at your waist.
15:30, you can eat some nuts, fruits, cucumbers, tomatoes and so on at this time of afternoon tea. Add a little satiety, so that you won't be hungry and eat too much when you eat.
17:00- 18:00 Eat little or no dinner, mainly vegetables, mainly soup, preferably vegetable soup, just eat four or five minutes full.
20:00-2 1:00, just do basic exercise at home, half an hour-an hour.
Go to bed before 22:00-23:00. It's important to sleep during weight loss. You must not stay up late, otherwise your metabolism will be disordered, which is not conducive to losing weight. Moreover, sleep will accelerate fat burning. You must ensure at least 8 hours of sleep.
Free collocation of weight loss recipes
The staple food carbohydrate+protein+vegetables+high-quality fat breakfast: carbohydrate+protein+fruits and vegetables+right amount of nuts lunch: carbohydrate+protein+dietary fiber dinner: high-quality carbohydrate+high-quality protein+high-fiber vegetables can be matched with right amount of high-quality fat (don't think that you don't need fat to lose weight, but high-quality fat can also improve your metabolism).
√ High-quality carbohydrates (one fist of rice per meal)
Sweet potato, purple potato, potato, yam, taro, corn, pumpkin oats, barley, whole wheat bread, wheat flour, konjac flour, etc.
High quality protein (300-500g per day)
Eggs, milk, yogurt, soybean milk, shrimp, lean pork, beef, mutton, fish, chicken breast, tofu, seafood, etc.
Vegetables (500g per day)
Cucumber, tomato, lettuce, broccoli, carrot, spinach, onion, radish, okra, baby cabbage, oil cabbage and other high-quality fats (appropriate amount)
Olive oil, coconut oil, avocado, salmon, cheese, cheese flaxseed, almond, macadamia nut.
Develop a good habit of losing weight easily.
1. Quit sugar or eat less sugar. Sugar will not only make you fat and accumulate fat, but also make your skin rough.
2. Drink 2000ml of water every day to accelerate fat burning.
3. If you are not hungry, don't add meals. Try to choose tomatoes, cucumbers and nuts with low Gi and strong satiety.
4. Cooking methods include steaming, boiling, frying and frying.
Insist on exercise, exercise can make us have a good figure and skin.
6. Change to eat, first drink soup, then eat vegetables, then eat meat, and finally eat carbon water.
7. Brush your teeth immediately after meals to prevent eating again.
8. Keep fasting for a long time, such as 16+8 hours, and keep fasting 16 hours.
9. Choose smaller tableware, which is not easy to exceed the standard.
10. Don't look at snacks, don't buy snacks, out of sight is clean.
1 1. Drinking American coffee can remove edema and help scrape oil. % 12. Ensure 8 hours of sleep, and adequate sleep can accelerate fat burning.
You can lose weight, but don't worry, accept everyone.