Eat three meals on time in the first week (start to lose weight)

Don't eat after 0/8: 30 in the evening (you can brush your teeth quickly to control not eating)

Don't eat any fried food and drinks. There is no need for exercise to control the three stages of diet! Come on! Stick to it for a week and don't give up, otherwise the second stage can't be carried out.

The second week (downscaling begins)

Eat three meals on time, eat eight minutes and stand against the wall 15 minutes.

You don't need exercise.

You will lose a lot of weight this week.

When I got up, my whole body was much lighter and my bowel movements were smooth.

The third week ((loss of appetite)

Use the GI value of carbohydrate+high protein+more vegetables instead of diet (each serving is a fist).

Drink plenty of water, at least 8 cups of warm water every day, to speed up metabolism.

Arrange aerobic exercise three days a week, such as Pamela and Liu Jinghong. Don't give up at this stage, keep doing it!

The fourth week (start to lose fat)

Body fat loss

Loss of appetite

You can add some anaerobic strength training, such as core training.

Give yourself an affair day every week, indulge in dinner, and your body will not rebound.

You can lose about 6 pounds at this time.

Weight loss program

Get up at 7 o'clock and drink warm water.

Drinking a cup of warm water in the morning can replenish water and speed up metabolism.

Have a nutritious breakfast at 7: 30.

Breakfast is the most important during fat reduction, mainly in protein.

Drink more water at 9: 00- 12: 00.

The amount of water you drink every day is 2L, which can provide enough water for your body and help your metabolism.

11:30-12: 30 lunch.

Lunch should be balanced and full. Don't sit/lie down immediately after eating, or fat will easily accumulate in your abdomen. Stand 15 minutes or walk 15: 30 for afternoon tea.

During fat reduction, there is less fat and it is easy to be greedy. You can prepare a handful of nuts and fruits, and be careful not to eat too much. Always remember to drink more water.

17: 30- 18: 30 dinner

Dinner is mainly vegetables and protein, with less oil and less salt.

Go downstairs for a walk at 20: 00 to help digestion.

Go to bed at 22: 00, get enough sleep and sleep for 8 hours every day.

Dietary choice

Staple food/carbohydrate recommendation

Quinoa, corn, millet, buckwheat noodles, pasta, potatoes, whole wheat bread, sweet potatoes, pumpkins and taro.

Protein recommended.

Eggs, fish, shrimp, chicken breast, milk, sugar-free yogurt, lean pork, lean beef, lean mutton, tofu, duck blood.

Vegetable recommendation

Kelp, tomato, cucumber, mushroom, Flammulina velutipes, auricularia, carrot, asparagus, broccoli, spinach, celery, rape, chrysanthemum, Chinese cabbage, cauliflower, wax gourd, etc.

Inter-meal snack recommendation

Apple, orange, grapefruit, blueberry, strawberry, tomato, kiwi fruit, pear, peach konjac, zero-calorie jelly, dried meat, crab stick.

Pistachio nuts, hazelnuts, walnuts, almonds, almonds.

1, while eating

Chew slowly, 20 times per bite; Don't eat when you are a little full; Drink plenty of water before meals; Change the order of eating; Vegetables first-protein-carbohydrates

2. Cooking methods

Learn to eat less takeout, cook by yourself, steaming and cooking are the first choice. If you really want to fry, you can use an air fryer to reduce fat.

3, mentality adjustment

It is not recommended that treasures with a bad attitude often weigh themselves. It is human nature that if they don't see positive feedback, they will give up easily. I believe that water drops will always wear out. Don't disturb your weight loss plan because of the party. You can prepare a bowl of water, rinse oil and stop chopsticks in time.

4, weight loss tips

Drink more water, go to the toilet more, and don't let yourself sit all the time.

Collect many video pictures of beautiful women and good bodies. If you can't stick to it, look at the shopping website when your mouth itches, look at the beautiful skirt, and imagine losing weight before wearing it.

Step 5 exercise

Do your favorite exercise, even if you are walking fast, there is no need to tie it to running. After the exercise, you will be really happy. Then I thought, I will practice for five minutes, but as long as I start, I must warm up and stretch for more than five minutes, so as not to get hurt. Girls must wear big brand sports bras! ! Otherwise, the chest will droop due to lack of oxygen. The first step is to practice the core first. The core is the foundation of all sports.

Finally: losing weight is not the whole of your life. Don't be unbalanced, believe that you are the most beautiful.