1, transformation of food procurement:

If there are still a bunch of unhealthy snacks at home, or if the family has basically run out of ammunition and food, the first thing you have to do is to buy food. Doesn't that sound cozy? Don't think about whether you are hungry or not, but how to eat healthier. If you are busy this week, buy food for a week. Don't plan to go to a restaurant. It's best to cook at home (or eat at the company). The key is to control what to eat and what not to eat. When purchasing, buy more vegetables, green and colorful, the more the better (negative calorie food is the best, seasonal vegetables are the best); Fruit (apples and oranges must be bought), buy some foods with high starch content, such as sweet potatoes, yams, chestnuts and potatoes. Why? Because you may have to say goodbye to rice noodles for a while in the next two weeks. Buy some rich foods in protein, from eggs, chicken and fish to all kinds of beans, bean products, soybean milk and milk. And tomato juice (low salt is the best, ordinary can't buy). Seasoning needs cumin, Chili powder, cinnamon powder, coriander, ginger powder, garlic and so on. These are all foods that help to burn fat and improve metabolism. No snacks, no bread, no sugar.

2, low carbohydrate diet for 2 weeks:

Eating less carbohydrates will immediately reduce your edema and water weight and make you slim down in a few days. It's not a long-term solution, so it's only two weeks The carbohydrates mentioned here are grains and sugar, excluding fresh fruits and vegetables and starchy foods (sweet potatoes, peonies and beans), but starchy foods should be eaten less. Don't eat preserved fruit, because dried fruit is small in size and high in sugar. Don't drink any soft drinks. If you have a way to calculate the amount of carbohydrates, don't exceed 50-60 grams per day (the first two weeks). It is best to limit fruit to two servings, such as a medium-sized apple and an orange; You can eat more in the future, mainly because of the high sugar content. Pay attention to supplement protein, because your body still needs energy and nutrition, protein can eat enough for a long time, you are not easy to lose muscle (muscle consumes more calories than fat), and protein can help break down fat.

3, drink more water 12- 16 cups:

When you lose weight, you should increase the saying of drinking 8 glasses of water a day. Drink as much as possible, instead of coffee, you can drink more green tea and oolong tea. A glass of water is 240 ml, which is planned together in the morning.

Let's drink a large glass of lemonade first, then another glass before breakfast, one glass before lunch and another glass of tomato juice mixed with water 20 minutes before lunch (it is said to help speed up metabolism, and I have tried it and found it effective, but it is more likely because of security). Drinking more water can help the body expel toxic substances and help "melt" fat. Milk soy milk is not water, but if you don't drink enough cups of 12- 16, they can barely make up the number. You will feel that going to the toilet often is also a way to force yourself to get up and do more activities.

4. Exercise in the morning:

There are several advantages. First, getting up early is painful, but if you solve the most painful thing this year (exercise) first, you will feel good all day. Exercise on an empty stomach in the morning is more likely to consume fat as energy, not the energy stored in muscles, nor the carbohydrates that have just been eaten. This is why you should eat less carbohydrates in the first two weeks, so that your body must get energy from the accumulated fat and help you lose fat to the maximum extent. Because you are hungry in the morning, you shouldn't do too much exercise. Aerobic exercise such as brisk walking and aerobic exercise are more suitable, but strength exercise is not necessarily suitable, otherwise you will see stars. Exercise in the morning can also improve your metabolism in the day, so adjust your schedule, get up 30 minutes early and exercise. If time is tight, exercise for 20-25 minutes in the morning and 20-25 minutes after work. Watch the news at home and do aerobics.

5. Find a partner to lose weight with:

It is easier for someone to discuss the experience and progress of losing weight with you every day and urge each other than going it alone. And it is best to see people every day, so that everyone's weight loss effect is clear at a glance, and it is not easy to be lazy.

6, exercise to lose weight:

If you can't exercise in the morning, do 20 minutes of light strength training first, and then do aerobic exercise at other times. Because it usually takes 20 minutes for the body to start using the energy stored in fat, when you start walking or running, you start burning fat, and it feels good to think about it in your mind.

7. Eat something every 2.5 to 3 hours:

Five meals a day, not three. In this way, you won't feel too hungry. Of course, every meal is not a big meal, try to be balanced, but it is more difficult to go to work, bring more yogurt, milk and fruit (baked salt-free soybeans are a good snack choice); Let's cook some delicious food at the weekend.

Step 8 reward yourself

Eat some favorite foods on a certain day of the week, as long as the calories are not over the standard that day. Girls should not exceed 1500 calories. Losing weight is also a process of giving and returning. Don't make it too hard and painful, then it won't last for a few days.