The first day of fast weight loss: a glass of water before meals, especially when attending a sumptuous dinner or eating out. Because you may be attracted by delicious food and overeat, drinking water before meals can increase satiety, thus naturally suppressing appetite. Besides, you should make sure to drink 8 glasses of water every day. Drinking water in moderation is the key to success in losing weight-nutrition experts say so! Coordinated action exercise: twisting the waist left and right can stimulate the external abdominal muscles and internal abdominal muscles, thus making the abdomen and waist more slender. 1. Legs apart, feet shoulder width apart. 2. Raise your arms horizontally when inhaling, and then exhale, while placing your left hand on your right ankle. Eyes looking at the fingertips of the right hand stretching upward. 3. Inhale again, straighten your upper body, then bend to the other ankle and exhale in the same way. Do it left and right alternately for more than 3 times. Lose weight quickly the next day: eating smart but not eating less makes you hungry, which actually doesn't help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure. The correct weight loss plan should be to change the diet structure and eat more fruits and vegetables, so that although your calorie intake has decreased, your metabolic rate has not changed, so that you can lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of food rich in fiber until you are full. This is conducive to intestinal peristalsis. "Fiber is a low-calorie food that can fill the stomach. In addition, most fibers are also very helpful in lowering your cholesterol content. " Nutrition expert Rong Rui? Mel said. Coordinated action exercise: (stand up straight and lean forward) helps to reduce fat in the waist and legs. 1. Spread your legs shoulder width. Thin waist and thin legs. 2. Inhale first, then hold your breath, lean forward and grab both ankles with both hands. 3. Try to hold your breath, and then increase the upper body bending while exhaling. Knees and the back of legs must be straight. Do it more than three times. The third day of fast weight loss: adopt a diet plan of eating less and more meals, and try to eat 4 to 6 meals a day. But I eat very little every time. Taking a "eat less and eat more" diet can keep blood sugar stable and keep your appetite from being too strong. You can avoid overeating because of hunger. Coordinated action exercise: (Stretching work of deformed snake) can make drooping hips stand up, the lines on the back will be more perfect, and the left and right sides of the spine will become even. People with different shoulders or leaning to one side, uneven legs, etc. Can be corrected. The curve of the chin will also be more aesthetic. In addition, all kinds of twisted work or distorted work have these effects. 1, prone. Reach forward with your right hand and grab your right foot with your left hand. 2. Inhale, then hold your breath and lift your right hand up, and your upper body will also lift up with your right hand. Pull the right leg left and right, at the same time, the right leg and knee are attached to the ground, and the left leg is not off the ground. Exhale and retract at the same time. 3. The other party also uses the same method alternately for more than 3 times. The fourth day of fast weight loss: Start preparing a diet and exercise diary to record some information about what food to eat, how much to eat and fitness exercise every day. Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future. Coordinated action exercise: bend your knees, keep your spine firmly on the ground, and then put your hands and palms on the ground at your sides. Keep one side upright and let the other knee wipe the upright knee and land. The reverse direction is also done in the same way. Swing your knees left and right and keep them on the ground. This can stimulate the intestines. At this time, if you move your knees like shaking from side to side, the effect will be reduced. Promote intestinal movement and have a significant effect on constipation. Day 5: When shopping in the supermarket, carefully check the labels on the food. When you look at the label carefully, you may find that the food marked skim may contain high sugar. Pay special attention to this point. In addition, you should also pay attention to the fat content marked in food. Experts suggest that the amount of fat should be less than 30% of your daily total calories. Fat is the natural enemy in the process of losing weight, and girls who want to lose weight often avoid it. I found that whenever my female friends talk about losing weight, they will swear that I will go on a diet and only drink water when I don't eat. This concept is out of date. Losing weight is not a hunger strike, but eating more. The key is what to eat and how to eat. Eating the following foods won't have much effect on losing weight. The sixth day of fast weight loss: start drinking soup to lose weight. Try to drink some light fish soup or tomato soup when you eat Chinese food or dinner. Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight. Because drinking soup will make you feel full without getting fat, and it is nutritious. Try to drink a bowl of clear soup before each meal to lose weight, which will have unexpected results. Day 7: Put enough healthy vegetables in your refrigerator. Before you are hungry, prepare some fresh vegetables and fruits, wash them, peel them and slice them. Spraying lemon juice on apples can prevent them from changing color because they are left for too long. Put these vegetables in a transparent glass container and then put them back in the refrigerator for later use. Day 8: Chew slowly. Don't wolf down every meal. Enjoy every dish on your plate slowly, eat it at a very slow speed, and it is best to chew every bite for about 30 times. Studies have shown that chewing slowly helps to lose weight. Day 9: Don't give up on yourself because you lose weight too slowly. Don't weigh yourself all the time, you should focus on the beautiful changes brought by your active lifestyle. Look, you are much healthier than before. You look better and more energetic. Don't be discouraged if you only lost 10 kg instead of 15 kg in the three-month weight loss practice. Experts suggest setting your goals within your power. For example, if you go to the gym to do aerobics three times a week, you can't eat too much every day. If you can accomplish all these small goals, you will succeed. Stick to it slowly, and you can achieve your perfect image.