1, drink plenty of water
Drink plenty of water every day, which can reach 12- 16 cups. In addition, regular drinking of unsweetened tea and black coffee can help you lose weight faster, which is one of the most effective ways to lose weight. In addition, avoid drinking some high-calorie drinks, which will lead to excessive calorie intake.
Step 2 choose a low-calorie vegetarian diet
If you want to lose weight, you must first reduce your calorie intake. Therefore, the diet plan to lose weight quickly is mainly low-calorie vegetarian. Basically, you should eat all the fruits and vegetables in these 8 days, and then divide them into four meals a day, such as breakfast, lunch, dinner and snacks.
3. Eat a proper amount of fruit every day.
Fruit is a super food that helps to lose weight. It can not only satisfy your desire for sweets, but also reduce your calorie intake. During the eight-day weight loss period, add any of the following four fruits to your diet plan every day: plums, peaches, oranges, grapefruit, cantaloupes, apples, oranges, bananas, strawberries and raspberries. The consumption of each meal is 100g, which can be divided into four meals.
4. Eat four servings of vegetables every day.
Eat four servings of vegetables every day, each serving should have at least100g. For example, breakfast, lunch, dinner and snacks all contain100g of vegetables, and tomatoes and lettuce are ideal fast weight-loss foods. Of course, vegetables are very oil-absorbing foods. If you don't want to ruin your weight loss plan, you should choose boiled vegetables or lettuce salad.
5. Drink two cups of low-fat yogurt every day.
Drink 2 cups of low-fat yogurt every day. Because yogurt contains a lot of calcium, it plays a great role in accelerating fat burning. In addition, yogurt can help you speed up gastrointestinal peristalsis, which is the best drink choice to relieve constipation, detoxify and lose weight.
8 days reduction 10 kg diet reference:
Breakfast: 1 cup strawberry, half cup low-fat yogurt, 1 cup tomato juice.
Lunch: 1 banana, 1 lettuce/tomato salad (salad dressing with lemon juice), 1 vegetable soup.
Dinner: 1 orange, 1 cup steamed Brussels sprouts, 1 cup low-fat yogurt.
Snacks: 1 serving of fruit (100g) or vegetables.
8 days minus 10 kg exercise plan:
1, insist on aerobic exercise for one hour every day.
If you want to lose weight quickly, exercise is essential. Therefore, in these eight days, we should insist on at least 1 hour of aerobic exercise every day, so that the excess fat in the body can be fully consumed. Jogging, swimming, race walking, etc. are all very effective weight loss exercises. In addition, if conditions permit, it is best to go to the gym to receive the guidance of a fitness instructor!
Step 2 join strength training
Studies have shown that muscle loss accounts for about 25% of the total weight loss when dieting alone, and strength training at the same time can not only consume excess energy, but also prevent muscle loss. Muscle is an important factor to accelerate fat burning, so strength training is also very important if you want to lose weight quickly. It is suggested to do strength training first and then aerobic exercise to prevent muscle strain during exercise.
3, usually sit less and move more.
Unwanted energy is converted into fat and accumulated, so it should be eliminated more actively. In addition to daily exercise, sitting less and exercising more is also the secret of losing weight quickly. Usually, taking fewer elevators, taking more stairs, taking fewer buses and walking more, and often taking a walk after meals are all good ways to accelerate fat burning.