rope skipping

Get up at 6 o'clock in the morning and jump rope downstairs. Jump from 100 and jump every 5 days 100. After the jump, you should pat your legs to relax, especially your calves, and then leg press will pull the muscles. Otherwise, the calf will get bigger. drink water

Drink a glass of water after the jump, preferably honey water, not too strong. Breakfast is about 300-500 ml.

Have breakfast around 7 o'clock. This is a scientific eating time. I prepared my own breakfast like this: two slices of whole wheat bread. You can eat 2 eggs if you are not full. Non-cold constitution can use apples instead of eggs. If it is a cold constitution, you can't eat cool fruits and vegetables in the morning. Vitamin supplements are recommended. I took 2 1 kingvita. lunch

Eat less lunch and don't put spicy food. If you are hungry before one o'clock, you can eat an apple or tomato or cucumber. Only 1. have dinner

Dinner is ready at 7 o'clock. A small bowl of rice-a shoulder pole, can eat more vegetables and less. run quickly

Go running at 8 o'clock! Jog for at least 20 minutes. If you don't like running, go quickly. Need 1 hour. sleep

/kloc-go to bed after 0/0. At the end of the day, I am very tired. I lie down and sleep, hehe, I won't lose sleep.

Suggestion: weigh yourself once a month or at least 2 weeks, because in the early stage of dieting, your weight will drop rapidly, but there will be a stagnation period. Just stick to it. It takes perseverance to lose weight.