1, protein for breakfast.

The older generation, especially in protein, thought that people should eat lightly when they get up early, but they didn't know that people need nutritional supplements when they get up in the morning. Too simple nutrition can't burn fat

Tim Ferris, a personal efficiency master, said in Working Four Hours a Week that his father ate high-protein food within half an hour after waking up in the morning and lost nine pounds a month. The next month, he pushed back the breakfast time and lost 4 Jin. In the third month, he adjusted the time to lose 10 kg within 30 minutes after waking up. Protein can accelerate metabolism and fat burning all day.

Step 2 start a low-carbon diet

Carbohydrate is the chief culprit in gaining weight. Delaying the rise of blood sugar can prevent insulin resistance. When eating a low-carbon diet, you can eat more high-protein foods to increase your satiety. You can use slow carbon instead of fast carbon, and slow carbon absorbs fast carbon, which will make you hungry soon and make your blood sugar rise rapidly. However, long-term slow carbon digestion in the human body will prolong satiety and slow down hunger, and will not make blood sugar suddenly soar. For example, rice is replaced by steamed wheat, whole-grain brown rice is replaced by multi-grain millet flour, wheat fluff powder and so on.

You can make a good menu, prepare ingredients in advance, and don't let yourself get hungry, so it's easy to get hungry.

Tips: fast carbon: rice, rice porridge, steamed bread, noodles, bread; Slow carbon: purple potato, yam, oat, corn, sweet potato, taro.

3. Drink plenty of water, black coffee and tea, without sugar.

Buy a favorite thermos cup and bring a bottle of water with you. If you don't like drinking boiled water, you can choose black coffee or green tea or oolong tea if you want to drink something delicious. Fruit itself contains sugar, so in the case of drinking more water, scented tea is more suitable than fruit tea. The total amount of drinking water should reach more than 2000 ml every day, so that fat can be fully burned.

Tip: Drinking warm water as much as possible will help you lose weight.

4. Arrange a Cheating Day once a week.

Low-carbon diet for a period of time, you can choose one day as "derailment day". On this day, you can eat any high-carbon water food you want. Let your body indulge a little, it will make it easier for you to go on. However, it should be noted that cheating day does not mean complete indulgence. You still have to avoid junk food, at least foods with high calories and no satiety, such as potato chips. You still have to avoid eating until you are eight full, and you can't overeat. As for the rest, relax. After this day, you will return to a healthy diet.

5. Don't worry too much about calories

During a low-carbon water diet, you don't need to count calories or starve at all. What you need to do is strictly control the quality of food. Because low-carbon foods are not natural in calories, foods without fine processing will make you feel better. Forget calories. Simply counting calories affects your mood.

6. Appropriate intermittent aerobic exercise.

If there is not much time, you can arrange intermittent aerobic exercise appropriately. 10- 20 minutes each time, 2-3 times a week. For example, TABATA interval training method, elbow touching knee and leg, small step, left and right ankle touching, opening and closing jump, hip lifting jump, pendulum jump and so on. Jump 5-8 groups per movement for 20 seconds. It's that simple and rude, but it's very effective.

7. Don't do excessive aerobic exercise.

If you are not a fan of aerobic exercise, it is enough to do 2-3 hours of aerobic exercise every week. Strength training and intermittent aerobic training can make you burn fat during sleep, while aerobic exercise only burns calories. Alternating intensity and interval helps to improve metabolic life and keep your body burning fat on the right track. Aerobic exercise, especially excessive aerobic exercise, actually has a negative impact on your metabolic rate, releasing cortisol to store fat and reducing the effect of fat loss.

8. Replace calories with healthy fat.

Not all fat plays a bad role. Some healthy fat is good for you. They can be used to improve metabolism and body function, also can be used as a supplement to fat burning, and also play a vital role in joint lubrication, such as avocado, butter, nuts and so on. Let's go