1, protein for breakfast.

Be sure to eat breakfast, and remember to supplement protein. Protein can speed up metabolism and burn fat all day. You can eat boiled eggs, sugar-free soybean milk, sugar-free yogurt or pure milk for breakfast, which are good sources of protein.

2. Learn a low-carbon diet

Eating meat is not the key to gaining weight, but too much carbohydrate intake is the culprit. Therefore, during the period of reducing fat, we should learn a low-carbon diet and learn to replace half of the white rice with oats and brown rice. If you feel hungry, you can eat more protein to enhance your satiety.

Step 3 arrange cheating meals

If you have strict low-carbon eating habits, it is necessary to derail the weekly dinner. You can eat more carbohydrates you like on this day to relax your body, so that your fat reduction plan can be carried out effectively for a long time.

4. Proper aerobic exercise.

In addition to diet, strength and aerobic training are also indispensable during fat loss. In fact, aerobic training is not long, 20-30 minutes each time is enough, and it can be arranged three times a week, such as jogging, skipping rope and swimming, which are all good aerobic fat-reducing methods.

5. Eat healthy fat.

Fat that is not eaten will turn into fat. Proper intake of some high-quality fat is good for your health. It can improve your metabolism and improve your physical skills. High-quality fats such as olive oil, avocados and nuts are good choices.

6. Don't care too much about calories.

On a low-carbon day, you don't need to count calories or starve. What you need to do is strictly control the quality of food. Eat clean food and reduce the use of various additives. Natural food is generally low in calories.

7. Drink plenty of water, tea and unsweetened coffee

Buy a thermos cup and take a bottle of water with you. If you don't like drinking boiled water, but want to drink something tasty, you can choose black coffee or sugar-free scented tea.

Fruit itself contains sugar, so in the case of drinking plenty of water, scented tea is more suitable than fruit tea. The total amount of drinking water every day should reach more than 25 ml, so that the anti-fat can be fully burned.

8. Do more strength training

Losing weight too fast can easily lead to the loss of muscle and water in the body. It is better to add more strength training. Exercising muscles not only makes the body firmer, but also helps to reduce fat with half the effort.

Try to do strength training twice a week and intermittent aerobic training twice for 2-3 months, and you will lose weight at a speed visible to the naked eye.