Pre-preparation:

Weighing scale (monitoring weight changes at any time); Mobile phone (timer, keep software); Yoga mat (essential prop); Elastic belt (stretching); Cup (hydrating) sugar-free black coffee (burning fat, feeling full); Quit all drinks (including sugar-free drinks); Quit all sugar and carbohydrates; Quit all snacks (especially fried); Try not to go out for a big meal, eat less or not.

Working hours &; Dietary advice:

Get up at 6:00-6:30. Don't get up after getting up. Raise your face with your hands from bottom to top 15 times and open your eyes 15 times. Stretching after that will make you more energetic.

Exercise on an empty stomach from 6: 30 to 7: 30. Before exercise, drink a glass of warm water on an empty stomach instead of cold water. Then go out for running or skipping rope for more than 40 minutes. Remember to stretch your legs after exercise.

8:00-8:30 breakfast (one of three choices), scheme 1: 2 slices of whole wheat bread, 2 eggs and skim milk; Scheme 2: oat 100g, 2 boiled eggs and sugar-free yogurt; Scheme 3: 100g corn/sweet potato, 2 boiled eggs and sugar-free soybean milk.

Precautions for lunch:

1. Eat seven points full. 2. Flour and rice, such as rice and noodles, should be changed to sweet potato, corn and pumpkin. You can eat meat, but don't eat pork! Chicken, beef and shrimp are all good high-protein foods and are not easy to get fat. 4. Low in oil and salt, it is not recommended to boil water, which tastes bad and is not good for your health. 5. Cook by yourself. If the conditions are insufficient, you can prepare a bowl of water to eat. 6. Carbohydrates: protein: vegetables =2:4:4.

Lunch break 12:30- 14:00. Don't lie down or lie down directly after meals. 10-20 minutes can take a walk or stand to prevent fat accumulation, and then take a nap for 30 minutes to relieve fatigue.

15:00- 18:00. You can eat some fruit when you eat. Kiwifruit is recommended for whitening beauty, with low sugar content.

20 minutes of core strength training, abdominal muscle, chest, back and buttocks training, can be carried out alternately every day. The fat-reducing exercise course lasts for 40 minutes. PS: Pay attention to hydration during the period! Don't gobble.

From 22: 30 to 23: 00, you must hold back when you are hungry after training! Otherwise, all previous efforts will be in vain! Don't drink water half an hour before going to bed to avoid edema. Be sure to sleep before 23:00 every day to maintain the body's automatic metabolism, and sleep for at least 7 hours every day.

Attention to detail:

The diet structure should be diversified, and the best period of exercise is before and after losing weight during the physiological period. Girls with anemia and weak constitution tend to get fat. Pay attention to physical conditioning. Eating to lose weight is the most irrational and unscientific. Remember to pay attention to the taste. If you use too much salt, you will gain weight. Eating less ice will affect your circulation. Fruit instead of staple food is easy to lose weight and edema. It is easier to hoard fat and rice. Kiwi and cucumber should not be eaten together. If you don't eat carbohydrates, your skin will become thinner.