How to force yourself to slim down?

Phase 1 (week/kloc-0)

Eat breakfast, lunch and dinner on time.

Don't eat anything after 18 at night. There is no need to exercise for a week at this stage. If you give up here, you can't go to the next stage, so you must stick to it in order to lose weight.

The second stage (the second week)

Dinner without lunch is the last meal.

You don't need to exercise. During this period, you will lose the most weight, starting with visceral fat, and then you will feel extremely hungry. After the third day, you will gradually accept that you will feel light when you get up and defecate smoothly.

The third stage (the third week)

Be sure to eat breakfast and lunch, increase the amount of water you eat/don't eat at dinner, and keep at least 6 cups warm every day.

Water accelerates metabolism and burns fat.

Arrange aerobic exercise three days a week (such as skipping rope, brisk walking, running, etc.). )

At this stage, don't give up, keep on insisting.

The fourth stage (the fourth week)

Fat is lost a lot, and the stomach is also shrunk a lot.

Girls can practice dumbbells and yoga to shape, stretch or just jog.

At this time, you can lose at least 8/9 kilograms.

If you indulge in eating and drinking occasionally, your body will not rebound. Unhealthy dieting will rebound, which has health risks, so dieting is not recommended |

You should have a weight loss plan:

1, specify the target (how many kilograms to lose)

2, drink plenty of water, at least 6 cups of warm water every day.

3, be sure to eat breakfast, mainly light, do not eat breakfast will really get fat, eat less fritters.

4. Lunch must be nutritious and eat well.

5, eat less at dinner, 5 points full, eat more vegetables.

6. Stop eating after 8 pm.

7. Eat less greasy and spicy.

8. Don't sit/lie down immediately after dinner. You can stand against the wall for 20 minutes.

9. Don't drink carbonated drinks.

10, eating less ice will not only affect the body circulation, but also make you fat and edema.

1 1, eat less sugar, sugar will make your skin age and gain weight.

12, eat less salt, eat too much salt and it is easy to edema and bloating.

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

14, don't cross your legs, thick legs will be deformed.

15, ensure 8 hours sleep time, and fall asleep before 1 1 at night. Adequate sleep can accelerate fat burning.

16, getting up early and drinking a cup of warm boiled water on an empty stomach can promote intestinal awakening.

17. Soaking feet at night promotes blood circulation.

18, drinking American coffee can help get rid of edema and scrape off oil in the body.

19, if you don't eat carbohydrates, your skin will get worse.

20, more pads every day, stand on tiptoe and tighten the waist and buttocks can make the leg lines more perfect.

2 1, milk yogurt can choose defatted 0 fat.

22. Refuse sweets, puffed food and fried food.

23. Don't eat while watching TV, which will not only increase food intake but also affect digestion.

24. Eat less tropical fruits, too much sugar.

25, to develop a good habit of chewing slowly, quantitative eating, don't overeat.

26. Eat more alkaline foods: kelp, white radish, tofu, soybeans, spinach, tomatoes, bananas, etc.

27. Insist on proper aerobic exercise every day.

28. Do 30 minutes of slimming exercise before going to bed every day.

29. Rinsing your mouth/brushing your teeth immediately after eating can effectively prevent you from wanting to eat snacks in the future.

Use a small bowl and spoon when eating to prevent overeating.

7 fat reduction schedule:

Get up at 7: 00-drink warm water

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

Have a nutritious breakfast from 7: 30 to 8: 00.

Breakfast is the most important during fat reduction, and the calorie intake ratio is 45% carbohydrate +30% protein 10 and 25% fat.

Women's breakfast intake of calories is about 350-450 kilocalories.

You can choose: soybean milk/milk, eggs, corn, sweet potatoes, whole wheat bread oats, purple potatoes and so on.

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

Keep drinking about 2L every day, which can not only provide enough water for your body, but also help your body to metabolize.

Lunch 12: 00- 13: 00.

Lunch is very important, and it needs to be balanced and seven points full. Drinking a cup of warm water before meals 10 minutes can enhance satiety.

Lunch 12: 00- 13: 00.

Lunch is very important, and it needs to be balanced and seven points full. Drinking a cup of warm water before meals 10 minutes can enhance satiety.

Don't sit/lie down immediately after eating, or fat will easily accumulate in your abdomen. You can do 10-20 minutes of small exercise, such as standing against the wall and twisting your waist to promote digestion. )

15: 30 afternoon tea

During fat reduction, there is less fat and it is easy to be greedy. Prepare nuts or fruits within 5- 10 200g to satisfy appetite. Remember to drink plenty of water.

17: 30- 18: 30 dinner

Be sure to eat less vegetables for dinner. When you are full for 5 minutes, you can get 80-100g protein100g vegetables.

Exercise at 20: 00-2 1: 00

Do some aerobic exercise every day for at least 30 minutes.

Weight loss meal universal collocation:

"① staple food carbohydrate+② protein+③ vegetables" ① category: sweet potato, purple potato, oat, yam, taro, corn, sweet potato, whole wheat bread, potato, buckwheat noodles, etc. ② Category: eggs, milk, lean pork, beef, fish, chicken breast, tofu, shrimp, etc.

③ Category: Chinese cabbage, wax gourd, bean sprouts, broccoli, cucumber, tomato, lettuce, carrot, spinach, etc.

Steaming is the staple food of breakfast. Eat meat properly at lunch to replenish energy. You can have a full meal at six o'clock and exercise for half an hour after dinner.

When reducing fat, you need to keep your mouth shut and drink less carbonated drinks and high-calorie puffed food. And refuse snacks. I can eat fruit in afternoon tea. Usually, if you are greedy, you will eat a doctor's protein bar. It tastes crisp. The outermost layer is pure cocoa butter chocolate crispy skin, and the innermost layer is protein, containing 20g protein, which is very suitable for supplementing protein during fat reduction. It has a strong satiety and can be used as a snack or a contemporary meal.