Simply put:
Do aerobic exercise for more than 3 hours every day, and the diet should be low in salt and oil. Try to consume your own fat.
Specific implementation method: exercise once in the morning and once in the evening, each time lasting about 1.5 hours. It is best to eat all foods without oil. [I'll talk about food in detail later]
Morning: Get up and drink a cup of [200CC of this] light salt water, rest for 20 minutes, and then start jogging [it is best to run a little faster after half an hour] for at least one hour. If you mainly want to reduce your waist and abdomen, go home quickly after running, don't let your body cool down, and then do sit-ups, squats and waist twisting = = to strengthen the fat consumption of your waist and abdomen. At least 80 each. You can do it in groups of 20 people. Remember not to let your body cool down. After finishing, relax for more than 10 minutes and stretch tight muscles, otherwise your legs may become thicker.
Afternoon: You can repeat the exercise you did in the morning. You can also do aerobics or something. Anyway, it's about 1 half an hour of aerobic exercise.
Now say diet:
First, you must exercise on an empty stomach. Otherwise you can't burn fat. Therefore, it is best not to eat anything except to drink some water two hours before exercise.
Then, you can only replenish water within one hour after exercise, eat after one hour, and you can't eat for two hours before going to bed. If you don't feel hungry, you can skip eating at night.
Then you can calculate your basic consumption according to your weight. The average weight of women is X9. For example, your weight is 100 kg, and your basic consumption is 100X9=900 kcal. To lose weight in hell, you only need to consume about 400-500 kilocalories a day [that is, about 500 kilocalories less than the basic consumption, you can calculate it yourself]. This will mainly consume your own fat.
You can search the food calorimeter online, or buy a book to see what low-calorie nutritious food is.
For example, after exercise in the morning, take an hour off for breakfast. Drink two ounces of fresh milk [68 calories], an egg [94 calories, the yolk is almost all fat, you can only eat egg white luxuriously], and eat some vegetables. Breakfast calories are about 150 calories.
Noon: You can eat 2 ounces of skinless chicken, or 2 ounces of low-calorie food such as shrimp, fish and pork liver. Note that they are all within 2 Liang. Never eat chicken feet and dry goods, which are high in calories. Two pieces of rice have more than 300 kilocalories, so it is best not to eat them. You can only eat one or two if you want. You can eat more vegetables because the calories are low. But don't eat too much. Pregnancy is not good. You can also eat tofu and the like, but don't eat soybeans, which are high in calories. Fruit can also be eaten [except bananas]. Two kinds of vegetables are highly recommended: fresh konjac and fresh bamboo shoots, super oil. The calorie intake at noon is about 350 kilocalories.
Evening: You don't have to eat. If you are hungry, you can eat some fruits or vegetables or drink some low-fat milk.
You'd better not put a drop of oil in your food. Only put some salt and light soy sauce in the seasoning.
That's it. That's basically how I lose a pound a day. And generally, I feel a little hungry only when I run in the morning, but I don't feel hungry at ordinary times. But I feel tired most of the time. Because of the large amount of exercise, the calorie intake is low. After 2 weeks, you can change it to exercise once a day [it is best to exercise at night], and the diet will gradually increase. Don't eat or drink at once. Slowly return to the normal consumption level, insist on exercise, and basically will not rebound. Because there is no waste heat converted into fat.
This is effective, but people will consume a lot. If you want to go to work, you can eat a little more calories. And it's best to take one or two glucose injections with you and drink one to prevent dizziness. It's an injection. You can drink it directly.
I now weigh a kilo a day. The coach said it was slow. Because I actually run fast and jog in the morning. Because I don't run very well. If you can do exactly what I wrote, you can lose weight faster. However, if you are not very fat, you will never lose weight when you run out.
Finally, we must persist.
Remember, it's best not to put oil in food.
After 2 weeks, you can resume exercise once a day, and your diet will slowly return to normal consumption. Slowly, don't eat and drink at once, or you will rebound. You can do it again in a month. Don't use hellpose for a long time, or your muscle mass will drop and you will get fat more easily.
All right, come on!