If you want to lose weight quickly within a month, the key is to control your food intake and slow down your eating speed, but nutrition is essential! And keep exercising.
Rapid whitening focuses on cleaning, focusing on hydrating and whitening.
First, lose weight for a month.
1, get up and drink a cup of warm water with a few drops of vinegar, or lemon honey water (homemade with honey and a few drops of lemon juice).
2. Breakfast: oatmeal+milk (or soybean milk) and enough protein.
3. Morning: (two and a half hours after breakfast) The fruit is preferably apple, grapefruit, kiwi, peach or cherry tomato (tomatoes are also acceptable). Pitaya can increase satiety and reduce the amount of lunch.
4, lunch: vegetables and meat are necessary, but it is best to use less oil, a small bowl of rice (probably less than one or two). Pay attention to the need for a little vegetable oil, vegetables can not be oil-free! You can eat 7 minutes full, or you will be too hungry to sleep at night.
5. Afternoon: (3 hours after lunch) a little oatmeal or fruit, yogurt or some nuts, peanuts, almonds (within 10) and 3 or 4 red dates.
6. Dinner: (It is best to finish it before 7 o'clock) An egg or some tofu dishes, plus some vegetables. You can eat more. You can't eat anything after that. Have some cucumbers and pitaya if you want.
7. Exercise for more than an hour after supper. The simplest thing is skipping rope (at least 500). You can also do 40 minutes of aerobic exercise or 40 minutes of yoga (simple Japanese worship). Before you do it, you'd better stretch your muscles and warm up. Do 30 to 60 sit-ups if you want to lose weight. The effect is very obvious. But once you don't insist, you will rebound. )
You'd better go to bed before 1 1 at night, and you won't be unable to sleep or want to eat because you are hungry!
Stick to it for a month, you will lose weight obviously and your stomach will be very comfortable. During the physiological period, you should be able to appropriately increase nutrition and eat a few red dates every day.
8. If your legs are thick, lie down and pedal your bike, and stand on tiptoe against the wall for 30 minutes until you reach the limit (if you don't persist for half, rest 1, 2 minutes). Don't push too hard for the first few days, it will hurt for several days. Take your time. My calf is thick, and it is effective to stand on tiptoe. Part of my retreat is due to edema (pushing in the afternoon will be thicker than in the morning, so it is effective to lie down and pedal a bike).
Second, whitening
1, the four most important things in summer are sun protection, hydration, moisturizing and cleaning! Get enough sleep and replenish enough water. . Nature is white! ! )
1), when you go out, you must take an umbrella, spray some sunscreen on your arms and legs (Mentholatum works well, I always use it during military training, and it is much whiter than others after half a month), and you can get sunscreen on your face (the kind without powder). It's good. I've been using it all the time, and it's still the kind of sunscreen spray exposed outside. The refreshing kind.
2) If you want to be white, cleanliness is essential! ! Pores will not be blocked by grease and become larger, and skin color will be dull. You must use cleansing oil to remove sunscreen or sunscreen! !
I used a good one: facial cleanser. The core cleansing cream and Vichy cleansing flour suitable for materia medica are very clean (I have mixed skin with thin cuticle), and I have used DHC in time. I haven't used other products, but this one has been used for 3 years and is very good.
3) Specially recommend Bejiasi Green Mud: it has a good cleaning effect and a good hydrating effect! ! Shrinking pores and hydrating effect is obvious! ! You can do it once every two or three days!
4) Water replenishment: key internal and external synchronous water replenishment;
1, guarantee to drink a glass of water for 2 hours. (Note that drinking pure water really absorbs very little water, and most of the water is to maintain normal metabolism, so as to ensure that the water that maintains circulation in the body will not be taken away from the skin. ) lemonade, honey water, and some fruits such as sugar cane, grapefruit, watermelon, oranges, etc. This can really replenish water to cells. Therefore, it is necessary to mix these with bottled juice! Freshly squeezed or eaten directly). Drinking water as soon as you get up in the morning is the time when your skin is most dehydrated! !
2, insist on doing DIY hydrating mask after washing your face every night after exercise! It can be seaweed, cucumber slices, watermelon skin, or you can directly apply the mask with that big bottle of cucumber water and loofah water! It is best to stick (DIY mask) on your arms, legs and instep. The key is persistence. That ready-made hydrating mask can be made once every four days (too nutritious for the skin)
5) Moisturize: Moisturize after hydrating, otherwise it will be invalid. Don't wear cream or oily emulsion at night. It can be a moisturizing gel or a hydrating sleep mask! Aloe gel can also be the kind of aloe gel with high purity! And aloe vera gel.
6) Exercise: Sweating can make the skin white and ruddy (I will turn white if I sweat too much in summer).
Therefore, you must sweat more when you exercise at night! !
7) Food conditioning: You can eat some red dates, medlar, astragalus, Polygonatum, and deal with the food mentioned above when you return. The most important thing for girls is qi and blood, spleen and stomach, uterus. These points are nursed back to natural whitening! These are all for invigorating qi and blood, and they can be used to soak in water every day (I soak 45 medlars and a few pieces of astragalus every day and then eat them, and I usually eat a few red dates when I have nothing to do).
It is very important to keep whitening and slimming for one month. You will find yourself more energetic than before and the Standing Committee is comfortable.
The above is my personal practice, which is absolutely effective. I hope you can stick to it every day and get good results in one month. Wish you success! Come on!