Dieting around.

The first week (thin 3~5 kg). 1. Eat three meals on time normally! Don't eat after 6 pm. 2. Drink a cup of warm boiled water before three meals! Improve satiety, help fat burn, and quit all kinds of snacks and fried foods! 3. insist on a week without interruption! The first stage is a simple stage of eating less. Every meal is seven minutes full, and I can accept the least amount. I won't eat anything in the meantime! If you give up here, you won't be able to move on to the next stage, so you must stick to it to get thinner.

The second week (lost 5~7 kg). 1. Boiled eggs, milk or sugar-free soybean milk for breakfast! Be sure to have a full lunch and eat meat and vegetables for dinner. 2. Keep 8- 12 cups of warm water every day! 3. Still don't need exercise! This week, the weight will drop a lot, the body fat rate will drop quickly, and you will feel light and smooth after getting up. This week is the most critical period! Give up if you can't hold on!

The third week (thin 4~6 kg). 1. Be sure to eat boiled eggs for breakfast, eat them normally at noon and be full at seven o'clock for dinner. 2. Increase the water consumption to 10- 12 cups. 3. Add high-quality protein, milk, vegetables and high-quality fat to the diet. Start to increase aerobic exercise such as yoga and skipping rope. This week, I obviously feel that my stomach has become smaller and I prefer to eat light food!

The fourth week (thin 2~6 kg). 1. Be sure to eat boiled eggs for breakfast, and be full at noon and 7 pm. 2. Drink 10- 12 cups every day as in the third week, and walk slowly with hot water at night to improve the metabolic rate. 3. Girls can do some shaping training!

Fat reduction schedule.

Get up at 7:00-drink warm water. After a night's sleep, your body will lose a lot of water Get up early and drink a cup of warm water to replenish water.

Breakfast is from 7: 30 to 8: 30, during which breakfast is the most important. Be sure to eat breakfast. Breakfast can be selected: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato and so on.

Drink plenty of water from 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.

12: 00- 13: 00 for lunch. Lunch is very important, and nutrition should be balanced. Drinking warm water 20 minutes before meals can enhance satiety. Note: Don't sit/lie down immediately after eating, or fat will easily accumulate in the abdomen. You can stand against the wall for 5- 10 minutes to promote digestion.

/kloc-afternoon tea at 0/5: 30, fat reduction period, less fat, easy to greedy. Prepare some nuts, 5- 10 nuts or 200g fruit each time, which can satisfy your appetite. Remember to drink plenty of water.

17: 00- 18: 00 dinner, be sure to eat less and more vegetables, and be full in six or seven minutes. Carbohydrate is 80- 100g, protein 100g, and vegetables are 200g.

Exercise at 20:00-2 1:00 and do some aerobic exercise (walking, skipping and dancing) for at least 30 minutes at a time.

Go to bed from 22: 00 to 23: 30. Early to bed and early to rise. Don't stay up late. Go to bed at 1 1: 30 at the latest.

Common collocation of fat-reducing meals.

High quality carbohydrate+protein+dietary fiber+protein.

1. High-quality carbohydrates, such as sweet potato, yam, purple potato, miscellaneous grains, oats, corn, etc.

2. High quality protein, eggs, milk, lean meat, cattle/chicken/fish, shrimp, etc.

3. Dietary fiber, broccoli, spinach, celery, wax gourd, cabbage, fungus, etc.

4. Vitamins, kiwis, carrots, strawberries, tomatoes, lemons, etc. Breakfast is light, lunch is suitable for eating meat to replenish energy, dinner is full at six o'clock, and exercise for half an hour after dinner.