Fight back on all sides

The first week (starting a weight loss trip).

Quit all kinds of snacks and drinks and high-oil and high-sugar foods. Eat three meals regularly, chew slowly, and be full at eight points per meal. Don't eat anything after 8 pm. There is no need for exercise at this stage. Stick to getting rid of body edema for a week and don't give up, otherwise you won't be able to enter the second stage.

The second week (obvious scale decline)

The diet is basically the same as the first week. Dinner can be based on lean meat and vegetables. Try to eat as early as possible, extend the fasting time, and don't reduce the number of meals. You can take a walk after dinner. This week, your weight has dropped rapidly. I feel very light after getting up and defecate smoothly. At the critical moment, persistence is victory.

The third week (the stomach becomes smaller).

Protein (chicken breast, eggs, fish and shrimp, etc. ) should be appropriately increased in the diet. Increase the amount of drinking water, not less than 2000ml per day, and drink more warm water to accelerate fat burning. Start doing low-intensity aerobic exercise, more than three times a week, such as brisk walking, skipping rope and cycling. I feel my stomach is getting smaller this week, and I prefer to eat light food. Congratulations on losing weight, the steamed stuffed bun that sticks here.

The fourth week (began to lose a lot of fat).

Strength training can be increased by one week, and high-intensity interval training (HIIT) is also a good way to increase muscles. Fat is greatly reduced. Sisters who weigh more than 120 kg and consume 900-950 calories a day should lose about 8 kg. Clap for you. It's really great.

General formula for fat-reducing meals

Breakfast (300Kcal): 65438 eggs +0 eggs (boiled/steamed) +200ml+ milk+staple food (semi-steamed purple potato/semi-corn/1 slice of whole wheat bread, etc. ) +65438 vegetables +050g (cooked/fried with less oil).

Lunch (300-350Kcal): staple food 80g+ lean meat or fish and shrimp 100g+ cauliflower 200g.

Dinner (200Kcal): lean meat or fish and shrimp 100g+ vegetables and mushrooms 200g.

Meals (within 100Kcal): 10g plain nuts, 1 first low-sugar fruit, or 1 small box of sugar-free yogurt, etc.

Fat reduction schedule

6:30-7:00, get up, weigh yourself on an empty stomach, and drink a glass of warm water to speed up metabolism.

From 7: 00 to 8: 00, eating breakfast and supplementing the body with nutrition and energy in time are also conducive to defecation.

9:00- 12:00, drink more warm water, and often sip it.

10 am can add a small amount of meals, and you can not add meals if you are not hungry.

11:30-12: 30, have lunch and eat. Don't sit/lie down immediately after eating.

15:00- 16:00, add meals appropriately, and recommend nuts, low-sugar fruits, sugar-free yogurt/soybean milk, low-fat milk, etc. And drink more water after meals.

18:00- 19:00, eat, have a light diet, and eat some cucumbers or lettuce if you are not full.

Don't eat anything after 20 o'clock, hold on! Hunger means you are getting thinner. ...

Do not drink water after 2 1:00 to avoid affecting sleep or edema the next day.

Go to bed before 23:00 and get enough sleep for 7-9 hours every day.

15 people who lose weight

1, the fat goal is reasonable, you can't be fat in one bite, and you can't be thin in three or two days.

2. Treat weight fluctuation correctly. During the fat-reducing period, the body weight can't drop linearly, and the overall trend keeps declining.

3, drink plenty of water, boiled water is the best drink, about 2000ml a day, and you must sip it, take a sip when you think of it, and let the added water enter the blood.

4. Be sure to eat breakfast.

5, do not take fruit as a dinner, strictly control sugar.

6, pay attention to the order of eating, first drink soup (light), then eat vegetables, then eat meat, and finally eat staple food, after meals, blood sugar is relatively flat, the highest value is ideal, you can eat lean meat.

7. Chew slowly and eat only eight full meals.

8. Don't watch TV or watch a bunch of snacks while eating.

9. Avoid sitting or lying down after eating. You can take a walk or stand for 20 minutes after dinner.

10, eating a reduced-fat meal does not mean cooking vegetables or salads, nor does it mean not eating meat. Pay more attention to balanced nutrition and choose pure natural or clean ingredients during fat reduction.

1 1, don't stay up late, go to sleep before 1 1 at night, and ensure adequate sleep for 7-9 hours. The risk of abdominal obesity in such people is 28%-35% lower than that of people who don't sleep for 5 hours every night.

12, weigh yourself regularly, on the one hand, you can find the signs of rising/weighing in time and deal with them in time, on the other hand, if you see the positive feedback from the scales, you can greatly enhance your confidence in sticking to the end!

13. Record calorie intake and water consumption with mobile APP every day.

14, don't just focus on weight, body fat rate and body shape are also very important, and losing weight is actually reducing fat.

15, it is not impossible to secretly lose weight and surprise everyone, but finding a weight loss fee to urge and encourage each other can go further.

Seven tips for dealing with greed

1. Don't hoard high-calorie food and snacks at home/dormitory/office. You can prepare a small amount of healthy snacks to alleviate hunger and problems, such as plain nuts, sugar-free yogurt, dark chocolate ready-to-eat chicken breast, protein sticks and so on.

2, do not stay up late, reduce the chance of eating supper.

3, brush your teeth early at night, the pro-test is effective!

4, watch less food programs, watch more beauty, wear, exercise and fitness, and increase your motivation to become beautiful and thin.

5. Don't always stay at home and follow the drama, and arrange more outdoor activities.

6. Arrange a cheating meal for yourself regularly (no more than twice a month), choose a favorite high-calorie food (don't eat high-oil and high-sugar food at the same time), and try to eat it in a restaurant outside.

7. It is recommended to read Learn to Eat and Learn Mindfulness to Lose Weight.

focus

Short-term beauty, long-term satisfaction and health are the real motivation for you to lose weight.

Only when you are really comfortable can you continue to lose weight.

Obesity is determined by your current lifestyle. The essence of losing weight is to change a living method.

Rule 3: No bad food.

Some foods have high nutritional value, but no food is absolutely forbidden (unless you have special circumstances). Eating a small amount of food you like in a balanced diet will not lead to weight gain or illness. You can really indulge yourself (properly) without feeling guilty. There is no absolute right or wrong in food. The food you choose only has different degrees of value and satisfaction.

Principle 4 It is important to calculate heat.

Although inner wisdom can effectively help you get satisfaction with less calories, your success also depends on the cultivation of outer wisdom. When you have a budget, although you may not record every consumption, you may look at the price tag and compare it with other stores, and then get a general idea of whether you can afford something.

You will learn to do the same thing in your diet. When you know the calorie value of the food you eat or want to eat, your own calorie demand, and the impact of specific foods on health, you can wisely decide which foods to eat and how much to eat. You can choose a small amount of food that you like and are satisfied enough, and discard food that you don't like or need.