First, how to force yourself to lose weight:

1, the first 1 week [Phase 1]

Have breakfast, lunch and dinner on time today;

Stop eating after 6 pm;

Hold on for a week. There is no need to increase the amount of exercise at this stage. Don't give up, stick to the second stage.

2. Second Week [Phase II]

No dinner, lunch is the last meal;

No extra exercise is needed, and the weight loss is the biggest at this stage;

Reduce body fat from internal organs;

The next day, my body will feel extremely hungry and want to eat delicious food. After the third day, it will be relieved, and it will start to feel light and defecate smoothly, which is acceptable.

3. The third week [the third phase]

Be sure to eat breakfast and lunch, eat less or skip dinner to increase water, drink more than 6 cups of warm water every day, speed up metabolism and burn fat.

Arrange aerobic exercise for 3 days a week (such as skipping rope and running);

Don't give up today, stick to the next stage.

4. The fourth week [fourth stage]

A lot of fat loss, loss of appetite;

At this time, you can practice dumbbells and yoga to shape;

Stretch more or simply jog;

At this stage, the weight loss is obvious;

Occasionally indulging will not rebound at all;

Unhealthy dieting is easy to rebound, which affects health and is not recommended.

Second, the weight loss schedule:

Get up at 7:00-drink warm water

After a night's sleep, the body will lose a lot of water. Drinking a cup of warm water early in the morning can replenish water, help the body detoxify, promote gastrointestinal peristalsis and speed up the metabolism of the day.

Have a nutritious breakfast from 7: 30 to 8: 00.

Breakfast is the most important during fat reduction, and the calorie intake ratio is 45% carbohydrate +30% protein +25% fat. Women can choose 350-450kcal for breakfast: soybean milk/milk, eggs, corn, sweet potatoes, whole wheat bread oats, purple potatoes and so on.

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

The amount of water you drink every day is about 2L, which can not only provide enough water for your body, but also help your metabolism.

Lunch 12:00- 13:00.

Lunch is very important, balanced nutrition, seven points full. Drinking a cup of warm water before meals 10 minutes can enhance satiety (don't sit/lie down immediately after meals, otherwise fat will easily accumulate in the abdomen, and you can do small exercises such as standing against the wall and twisting your waist 10-20 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 nuts or fruits within 5- 10 200g to satisfy appetite. Remember to drink plenty of water.

17:30- 18:30 dinner

During the period of reducing fat, there is less oil and it is easy to be greedy. Prepare nuts or fruits within 5- 10 200g to satisfy appetite. Remember to drink plenty of water.

Exercise at 20:00-2 1:00

Do some aerobic exercise every day for at least 30 minutes.

Third, weight loss tips

1, the goal is clear (how many kilograms to lose);

2, drink plenty of water, at least 6 cups of warm water every day;

3, be sure to eat breakfast, mainly light, do not eat fried;

4. Eat a good lunch and supplement nutrition;

5, eat less at dinner, eat more vegetables and eat more dietary fiber when you are five minutes full;

6. Stop eating after 8 pm;

7. Eat less greasy and heavy food;

8. Don't sit/lie down immediately after a meal, stand against the wall or walk for 20 minutes;

9. Drink less carbonated drinks;

10, eat less iced drinks, affect circulation, get fat and edema;

1 1, eat less sugar, sugar will age the skin and gain weight;

12, eat less salt, eat too much salt and it is easy to edema and bloating;

13, don't sit for a long time, it will cause fat accumulation in the waist and abdomen;

14, don't cross your legs, the thick calf will be deformed;

15, ensure 8 hours sleep time, fall asleep before 1 1 at night, and adequate sleep can accelerate fat burning;

16, getting up early and drinking a cup of warm water on an empty stomach can promote intestinal awakening;

17, soaking feet at night to promote blood circulation;

18, drinking American coffee can remove edema and help scrape the body oil;

19, if you don't eat carbohydrates, your skin will get worse;

20, more pads every day, toe waist and hip tightening at the same time can make the leg lines more perfect;

2 1, milk yogurt can choose defatted o fat;

22. Refuse sweets, puffed and fried foods;

23. Refuse sweets and puffed and fried foods;

23. Don't eat while watching TV, which will not only increase food intake but also affect digestion;

24. Eat less tropical fruits, the sugar is too high;

25, to develop a good habit of chewing slowly, quantitative eating, don't overeat;

26, eat more alkaline foods: kelp, white radish tofu, soybeans, leeks, tomatoes, bananas and so on. ;

27. Insist on proper aerobic exercise every day;

28. Do 30 minutes of slimming exercise before going to bed every day;

29. Rinsing your mouth/brushing your teeth immediately after eating can effectively prevent you from wanting to eat snacks in the future;

30. Use a small bowl and spoon when eating to prevent eating by mistake.