1. The first week (minus 3-5kg)

1, normally eat three meals on time, and don't eat after 6 pm.

2, drink a cup of warm water before three meals! Improve satiety, help fat burn, and quit all kinds of snacks and fried foods!

3, insist on a week without interruption! The first stage is a simple stage of eating less. Every meal is seven minutes full, the minimum amount you can accept, and you don't eat anything during it! If you give up here, you won't be able to move on to the next stage, so you must stick to it to get thinner.

2. The second week (losing 5-7 kg)

1, boiled eggs, milk or detox juice for breakfast! Be sure to have a full lunch and eat fruit or fruit and vegetable juice for dinner.

2. Keep 8- 12 cups of warm water every day! Fruit and vegetable juice is mixed with celery, cucumber and carrot according to your favorite taste.

3, still do not need exercise! You will lose a lot of weight this week, and your body fat rate will drop rapidly. After getting up, you will feel light and defecate smoothly. One week is the most critical period! Give up if you can't hold on! Give up if you can't hold on!

Fat reduction schedule

Get up at 7:00-drink warm water

After a night's sleep, the body will lose a lot of water. Drink a cup of warm water early to replenish water, help the body detoxify, promote gastrointestinal motility and speed up metabolism.

7:30-8:00 breakfast

Breakfast is the most important thing in this period, so you must eat breakfast. Breakfast can be selected: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato and so on.

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

The amount of drinking water every day is about 1.5L, which can not only provide enough water for the body, but also help the body's metabolism.

Lunch 12:00- 13:00.

Lunch is very important. You should have a balanced nutrition and be seven points full. Drinking a cup of warm water before meals 10 minutes can enhance satiety. Note: Don't sit/lie down immediately after eating, or fat will easily accumulate in the abdomen. You can stand against the wall for 5- 10 minutes to promote digestion.

15:30 afternoon tea

During the period of reducing fat, there is less oil and it is easy to be greedy. Prepare some nuts, 5- 10 nuts or 200g fruit at a time, which can satisfy your appetite. Remember to drink plenty of water.

17:00- 18:00 Be sure to eat less and more vegetables for dinner. When you are half full, you can get 80-100g of carbohydrates and100g of vegetables in protein.

Exercise at 20:00-2 1:00

Do some aerobic exercise for at least 30 minutes at a time.

Go to bed from 22: 30 to 23: 30.

Go to bed early, get up early and don't stay up late. Go to bed at 1 1: 30 at the latest. Sleep can accelerate fat consumption and improve metabolism.

The third week (4-6 kg thinner)

1, you must have boiled eggs for breakfast. Eat enough at noon and eat less at dinner.

2. Increase the water consumption to 10- 12 cups.

3. Increase protein's milk, vegetables and high-quality fat in the diet. I began to increase aerobics such as yoga and skipping rope. This week, I obviously feel that my stomach is small and I prefer to eat light food! If you insist on staying here, congratulations, you will lose weight soon.

The fourth week (2-6 kg thinner)

1, you must have boiled eggs for breakfast. Eat at noon and eat less at night.

2. Drink the same amount of water as in the third week, 10- 12 cups a day. You can soak your feet in hot water at night and walk slowly to improve your metabolic rate.

3, girls can do some shaping training! Girls can choose Paramera for 30 minutes of anaerobic exercise, and boys can add some strength training, running or push-ups for half an hour.

Tips after slimming

The skin will be a little slack at this time.

So do more stretching exercises every day.

Replenish more water and eggs' own quality, and repair the body state.

Someone here will ask if there will be a rebound.

Normal diet will not rebound if you don't overeat!

Be sure to remember, don't look at how much weight you have gained, go on a diet immediately, so that your body will start the protection mode, but the fat will accumulate quickly.