You if you have enough time then rationalize it.

Waking up early in the morning: not later than 6:30, and then get up first thing is to drink a glass of saline water (which helps to wake up the stomach and intestines, aids in digestion, and helps to eliminate the toxins deposited in the body.) Then there is the morning run (running is the best way to shape and enhance lung capacity can effectively prevent the occurrence of some infectious diseases,) nutritious breakfast on the change it, the eat fruit breakfast method, fruit to bananas, apples, kiwi (stomach do not eat do not eat) peaches, tomatoes, cucumbers (cucumbers are not fruits, but it is the weight loss of food in the most effective, and even better than the bitter gourd is a lot of good.) The first thing you can do is to try to ride a bicycle (there are always people complaining about riding a bicycle to ride their legs into a carrot leg, in fact, it is a wrong bicycle, cycling is the best way to repair the legs than to do aerobics are effective).

To noon: Lunch to eat a good, do not because to lose weight requirements quickly on the diet, that way it will only be counterproductive. Lunch to eat well is not to eat full, 70% full on the good, thought health care seniors at the age of 120 years old said a sentence: I do not know the taste of satiety for a hundred years. The meaning of the words is that because of the control of their appetite will get a good body good shape. Lunch to fine meat (fish, chicken is the best) and rice, beans are better, good nutrition does not grow fat. But remember no matter how much you love to eat fried fried to quit, you eat a doughnut is equal to you eat two bowls of rice. After 4:00 appropriate to eat a fruit to their own not too hungry, for dinner to make a foundation.

Evening: rice to eat but can not eat more, drink a little soup is better, nori soup is good (nori recession of the best) soup can also relieve the pressure soothe the brain nerve. Do not eat too late, the best 7:00 before you finish. Eight o'clock is the peak time for exercise. If you have time, you can enroll in a dance class, dancing can shape your perfect body (to Latin dance is the best), 10:00 must ensure that they have gone to bed, not necessarily fall asleep single must be out of a state of rest, before going to bed to do a little abdominal massage exercise (very simple, that is, lying flat on the bed and then the hands of a half-ring of the abdominal pressure of the excess flesh, generally do 15-20 minutes on), but need long-term. Well, but need a long time.) 11 o'clock must be in sleep, this period of time is the skin recuperation automatically restore the best period of nutrition, you ensure that this sleep than you use those masks moisturizing cream and a lot of skin care products to be much better. (This is a digression, is a suggestion are for beauty well.)

This way of arranging your life routine if about 12 days can be thin body 12%-15%. This has been very effective. The most important thing is our health ah.

May your beautiful dream come true