First week

Eat three meals a day on time, don't eat after 18: 00 in the evening, don't exercise this week, and don't stop.

"Good habit of losing weight"

1.？ Drink 300ml of warm water after getting up;

2.？ Drink 2 liters of water every day to help metabolism;

3.？ Quit snacks;

4.？ Eat eight points full;

5.？ Chew slowly;

6.？ Go to bed early and get up early without staying up late;

7. Practice stretching against the wall before going to bed.

Second week

If you don't have dinner, you must have breakfast. The daily water consumption is 1500- 1800ml. If you don't exercise this week, you will feel uncomfortable. On the third day, you will be much better. You will lose weight and adjust your mental state this week, because the real test is about to begin.

"lose weight and eat reasonably"

The staple food is a little rice; Whole wheat toast; Powder noodles; Brown rice; Sweet potato; Purple potato; Corn;

Fish, beef, seafood, duck, chicken breast.

Vegetables broccoli, spinach, Chinese cabbage, wax gourd, bitter gourd, cucumber, kelp and beans.

Third week

Brunch, dinner, little or no water every day, at least 6 glasses of water every day, aerobic exercise three times a week. This week's appetite has decreased significantly. Dinner is mainly vegetables and fruits, no midnight snack, no snacks and foot bath.

"It is advisable to lose weight by drinking"

Drinking more boiled water is the premise of losing weight. Apple vinegar and malic acid can promote digestion and help to lose weight. Honey water can help defecate and help to lose weight. Milk-pure fermented yogurt probiotics help gastrointestinal movement Pu 'er tea-Pu 'er tea helps to lose weight.

Fourth week

You can lose at least 8-9 Jin this week. The diet is the same as the previous three weeks. Don't eat dinner, increase exercise, and the key parts can be dumbbells, yoga and jogging. If you are greedy, you can allow yourself to eat "cheat rice". Don't worry, it won't rebound.

Aerobic exercise for 30-60 minutes, walking, brisk walking, running, swimming, skipping rope and playing ball.

Anaerobic exercise for 30-60 minutes, weight lifting, high jump, long jump, push-ups, sit-ups, and belly roll.

Stretching exercises touch toes, bridge stretching, cobra back posture, big bow stretching, camel stretching.