The first stage (the first week/lose 3~5 kg)

1. Eat breakfast and lunch on time.

2. Don't eat anything after 18 in the morning.

Drink a glass of warm water before three meals.

4. Stick to it for a week, and you don't need exercise at this stage.

Don't give up, otherwise you can't enter the second stage.

So we must persist in order to lose weight.

The second stage (the second week/lose 5~7 kg)

1, no dinner, lunch is the last meal.

2. Other references refer to the previous week.

3, still do not need exercise.

4. The biggest weight loss is this week, and the body fat rate will drop rapidly.

5. On the third day, I will feel light and defecate smoothly. 6. This week is the most critical period. If you can't hold on, just give up.

The third stage (the third week/lose 4~6 kg)

1, you must eat breakfast and lunch, and you must eat eggs for breakfast.

2, increase the amount of water, drink at least 2000 ml.

3. Increase protein in the diet.

4. Aerobic exercise three days a week (jogging, skipping, yoga)

At this stage, the stomach will become smaller. If you persist here, don't give up, because you can lose weight immediately.

The fourth stage (4th week/lose 2 ~ 6kg)

1, eat three meals normally and have boiled eggs for breakfast.

2, increase the amount of water, not less than 2500 ml.

3, girls can do plastic surgery training (dumbbell/Pamela)

4. Boys can do strength training (running/push-ups)

5. It is suggested that you can soak your feet with hot water at night and walk slowly to improve your metabolic rate.

You should have a weight loss plan and precautions ~

1. Weigh yourself in the morning and evening one day before you start to lose weight, and set a weight loss goal. How many kilograms will you lose?

2. Drink plenty of water, get enough sleep and enjoy being thin easily.

3, be sure to eat breakfast, not eating breakfast will affect the generation of the day.

Thank you. It's easier to gain weight.

4, normal diet does not overeating will not rebound.

5, lunch must eat good nutrition.

6. Dinner will be served before18.

7. Be careful not to go on a diet after gaining a few pounds. At this time, the body will start the protection mode, but the fat will accumulate quickly.

8. Do more stretching exercises every day.

9, honey water is sugar water, drinking honey water does not lose weight.

10, drink water before each meal to increase satiety and slow down eating.

1 1. Your menstrual period is the golden period for losing weight.

12, eat more high-fiber food, eat more vegetables and grains.

13, carbonated drinks and instant noodles are the biggest enemies to lose weight.

14, dieting to lose weight, hair fell faster than weight.

15, 7 minutes full for each meal, which can effectively shape.

16, sticking to the wall for half an hour after meals can effectively shape.

17, eating more snacks will lose weight.

18. Sour plum soup, freshly squeezed juice, fruit tea, milk-containing drinks, coffee drinks and carbonated drinks are all easy-to-fat drinks.

19, chickens and ducks, only eat the meat inside, not the skin outside.

20. Controlling intake is more important than eating, but controlling the amount is not dieting, and the daily intake cannot be lower than the basal metabolism.

2 1, take a certain amount of carbohydrates every day.

22. It takes persistence and time to have a correct attitude during weight loss.

23. If you are not hungry, don't add meals. Choose only foods with low calories and strong satiety.

24, learn to record the plate, the record can be done in the heart of a few plates can control eating too much.

25. Want to overeat? Then divert your attention, look at the people and things you like, and take your eyes off the food.

26, eat more vegetables and high-protein food, vegetables are not quantitative, protein can eat chicken breast, shrimp, fish, beef, eggs, soy products.

27. Cooking methods include frying, boiling and boiling. Less oil and less salt is the key. Don't fry, don't braise in soy sauce, don't braise in soy sauce.

28. Learn to adjust your mentality. If you really want to eat, fight for a day as a reward and eat whatever you want.

29, add more protein, repair the physical condition.

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

Weight loss program

/kloc-get up at 0/7: 00 and drink a cup of warm water.

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

27:00-8:00

Breakfast is the most important during fat reduction, so you must eat it.

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

Drink at least 2000 ml of water every day.

10:00 meal

Small tomatoes, apples, oranges and cucumbers can not only replenish water to the body, but also help the body to metabolize.

Lunch 12:00- 13:00.

Lunch is very important, and it should be balanced in nutrition and seven-point full (protein has: eggs, pork tenderloin, beef, chicken breast, fish and shrimp.

You can drink a cup of warm water before meals, which can increase your satiety. Don't sit down and lie down immediately after eating, or fat will accumulate in your abdomen and you can stand against the wall. Will promote digestion 5- 10 minutes) 15:30 tea time.

Recommended grapefruit, oranges and tomatoes: sugar-free yogurt and sugar-free wheat, generally only eat about 200g, and you can skip dinner if you are not hungry 7 17:30- 18.30.

Be sure to eat less vegetables for dinner.

19:30-20:00 Half an hour after meals 1 hour, moderate exercise such as walking slowly, walking fast, cycling and playing badminton.

No food at 2 1:00, and no supper at all.

Go to bed before 23:00

After taking a hot bath, you can put down your mobile phone and read a book. Adequate sleep can ensure the body's metabolism and reduce fat better and faster.