First week

1, eat breakfast, lunch and evening on time.

2./kloc-Eat before 0/8: 00, and don't eat anything after 0/8: 00.

3. Stick to one week and don't interrupt, otherwise you won't be able to enter the next week.

4. Don't exercise this week.

Second week

1, only eat breakfast and lunch, not dinner.

2. Keep drinking water 1500- 1800 every day, mainly warm water.

3. Body fat will drop quickly this week, and the weight will drop greatly.

4, it will be easy to feel hungry, will not adapt at first, and will gradually adapt after the third day.

5, getting up in the morning and defecating will be very smooth, feeling light all over. This week is very important, and the test officially begins.

Third week

1, eat breakfast and lunch on time, and eat less or not at dinner.

2, increase the amount of drinking water, at least 6 cups of warm water a day, can accelerate the body's metabolism and promote fat burning.

3. Arrange aerobic exercise three days a week, such as skipping rope, aerobics and running.

I will feel that my appetite is getting smaller and my taste is getting weaker this week.

Fourth week

1, the diet is the same as low for three weeks.

2. At this stage, there is a lot of fat loss and a lot of stomach contraction. Until this week, I usually lost seven or eight pounds.

3. You can do some shaping exercises this week, such as yoga and shaping exercises.

4, occasionally eat a big meal, it will not rebound.

5, unhealthy dieting will bring health risks to the body, so dieting is not recommended.

Fat reduction schedule

Get up at seven o'clock, drink a cup of warm water or honey on an empty stomach, replenish body moisture, help the body detoxify, wake up the body and speed up metabolism.

From 7: 00 to 8: 00, breakfast is very important during the fat reduction period, so you must insist on eating 350-400kcal calories. You can choose soybean milk, eggs, corn, sweet potatoes, oats, whole wheat sugar-free bread and so on.

Drink more warm boiled water from 9:00- 12:00, and ensure that the daily drinking amount is about 2L, which can not only provide enough water for the body, but also promote the metabolism of the body.

12:00- 13:00 lunch time, the nutrition should be balanced and full. Don't sit or lie down immediately after eating, or fat will easily accumulate in your waist and abdomen.

15:30 during the afternoon tea to reduce fat, it is easy to be greedy. You can prepare some nuts or fruits within 200g to satisfy your appetite. Besides, remember to drink plenty of water! Drink more water!

17:00- 18:00 dinner time, otherwise it is easy to rebound, so be sure to eat less, just be full for five minutes, and eat more vegetables.

20:00-2 1:00, do some exercise properly, and arrange appropriate aerobic exercise for at least 30 minutes at a time. Be careful not to eat anything after 8 pm.

Go to bed from 22: 00 to 23: 00. Get enough sleep. Don't stay up late. Go to bed before 23: 00.

There should be a weight loss plan:

Set a clear goal (how much weight to lose).

Insist on eating breakfast, mainly light.

Lunch is balanced and you eat better.

Eat less for dinner, just be half full and eat more vegetables.

You can't eat after 20 o'clock, so you must control it.

Drink plenty of water and warm water at least 6 times a day.

Diet and eating methods should be less greasy, less spicy and light.

Don't sit down or sleep immediately after eating, you can digest while walking.

No carbonated drinks, no milk tea.

Control sugar, eat less things with high sugar content, sugar will make the skin aging and make people fat.

Don't sit for a long time, it is easy to cause fat accumulation in the abdomen and waist.

Ensure adequate sleep, 8 hours a day, fall asleep before 23:00, and adequate sleep can accelerate fat burning.

Punching holes in your feet at night can promote blood circulation and keep you healthy.

Drink less high-fat jeans and yogurt, and if you want to drink, drink skim 0 fat.

Refuse puffed and fried food, unhealthy will make you fat.

Insist on proper aerobic exercise.

You can do some stretching exercises while watching your mobile phone.

Targeted training, according to the place where your body is the most obese and needs to be reduced, do related exercises in a targeted manner.

Universal collocation of fat-reducing meals;

Principle: staple carbohydrate+protein+vegetables.

Breakfast: staple food 40g+ cowboy 200ml+ eggs 1+ vegetables 150g.

Lunch: staple food 40g+ fish and shrimp 80g+ vegetables 200g.

Dinner: staple food 40g+ fish and shrimp 80g+ vegetables 200g.

Recommended staple food: miscellaneous grains rice/porridge, corn, sweet potato, purple potato, pumpkin and oatmeal.

Protein: Eggs, cowboys, sugar-free yogurt, lean pork, beef, fish and shrimp, chicken and tofu.

Vegetable recommendation: broccoli, spinach, rape, Chinese cabbage, cauliflower, cucumber, tomato, carrot, kelp, Flammulina velutipes, fungus, etc.

Fruit recommendation: apples, kiwis, blueberries, strawberries, grapefruit, oranges, tomatoes and peaches.