How to force yourself to lose weight? Micro-fat girls super counterattack

Exercise time reference table

7:-7:3 The best warm-up time

After getting up early, you can stretch for ten minutes, sit-ups or air bikes, which can effectively improve the metabolism of the day.

13:-15:, the best time to slim your waist

When you are free, stand with your back against the wall, take a deep breath for 1 minutes, and slim your waist, or do belly rolls and Russian turns.

The best stovepipe time is from 16: to 17:

At 4: or 5: in the afternoon, you can do leg-lifting and leg-hooking, or massage the calf for ten minutes.

The best fat burning time is from 18: to 2: .

Doing aerobic exercise for 3 minutes one hour after meals will obviously reduce fat.

Blogger's recommendation:

Liu Panhong, Pamela, Mark and Liu Doby are not funny, Winnie the Pooh exercises her chest with her bare hands, Saturday Wild, Ouyang Chunxiao and Han Xiaosi.

4-week weight loss method

If you want to lose weight forever, you should always develop a brand-new diet and lifestyle habit.

1 The first week (losing 3 ~ 5kg)

1. Eat three meals on time normally! Don't eat after 6 pm.

2. drink warm water before three meals!

Improve satiety, help fat burning and quit all kinds of snacks, drinks and fried foods!

3. Keep going for a week!

no need for exercise!

The first week is a simple stage of eating less. Every meal is seven points full, and I can accept the least amount, and I don't eat anything during this period!

If you give up here, you can't go to the next stage, so you must stick to it in order to get thinner.

The second week (losing 5-8 kg)

1. Boil eggs, milk or detox juice for breakfast!

Be sure to have a full lunch, and have fruit or fruit and vegetable juice for dinner.

2. Keep 8-12 cups of warm water every day!

celery, cucumber and carrot are used in fruit and vegetable juice, and they are matched according to their favorite tastes

3. No need for exercise!

This week, you will lose a lot of weight,

The body fat rate will drop quickly, and you will feel light and defecate smoothly after getting up.

this week is the most critical period!

if you can't hold on, give up.

The third week (losing 4-6 kg)

1. Boiled eggs must be eaten for breakfast.

eat enough at noon and eat less at dinner.

2. increase the water consumption to 1-12 cups.

3. Increase protein

milk, vegetables and high-quality fat in diet.

Start to increase aerobic exercise such as yoga and skipping rope.

You will obviously feel smaller and prefer light food!

if you persist here, congratulations on losing weight immediately.

The fourth week (losing 2-6 kg)

1. Boiled eggs must be eaten for breakfast.

have a full stomach at noon and eat less at night.

2. Drink 1-12 cups of water every day as in the third week.

at night, you can use hot water to soak your feet and walk slowly to improve your metabolic rate.

3. Girls can do some shaping training!

girls can choose Paramera for 3 minutes for anaerobic exercise, and boys can add some strength training, running or push-ups for half an hour. If you persist here, it will be great.

The above method can reduce 1 ~ 15kg for the small base, and 2 ~ 25kg for the large base. The pro-test is effective. Sisters who want to lose weight must stick to it.

At this time, the skin will be a little slack,

So do more stretching exercises every day.

Replenish water and protein to restore your health.

will anyone here ask if there will be a rebound?

eating normally without overeating will not rebound!

remember, don't worry about how many pounds you have gained, but go on a diet immediately, so that your body will start a protective mode, but fat will accumulate quickly.

fat reduction schedule

Get up at 7: -Drink warm water. After a night's sleep, your body loses a lot of water. Get up early and drink a cup of warm water to replenish water, which will help your body verbally attack promote gastrointestinal peristalsis and speed up metabolism.

breakfast from 7: 3 to 8: . Be sure to have breakfast. Breakfast can be selected: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato and so on.

drink plenty of water from 9: to 12: , and the daily water consumption is about 1.5L, which not only provides enough water for the body, but also helps the body to metabolize.

Have lunch from 12: to 13:

Lunch is very important. It is necessary to have a balanced nutrition. You can have a cup of warm water 1 minutes before meals to enhance your satiety.

note: don't sit/lie down immediately after eating, or fat will easily accumulate in the abdomen. You can stand against the wall for 5-1 minutes to promote digestion.

in the afternoon tea at 15: 3, there is less fat during the fat reduction period, so it is easy to be greedy. Prepare some nuts, 5-1 nuts or 2g of fruit each time, which can satisfy your appetite. Remember to drink more water.

for dinner from 17: to 18: , be sure to eat less, eat more vegetables, and be full in 5 minutes, with 8-1g of carbohydrate and 1g of vegetables from protein.

Exercise from 2: to 21: , and do some aerobic exercise for at least 3 minutes at a time.

Go to bed from 22: 3 to 23: 3. Go to bed early and get up early, and don't stay up late. Sleep can accelerate fat consumption and improve metabolism.

universal formula for fat-reducing meals

high-quality carbohydrate+high-quality protein+vitamins+dietary fiber.

1. High-quality carbohydrate

Purple potato, miscellaneous grains, corn, oats, yam, whole wheat bread, etc.

2, high-quality protein

eggs, milk, lean meat, beef, chicken, fish, shrimp, etc.

3, vitamins

carrots, lemons, strawberries, kiwis, tomatoes, etc.

4, dietary fiber

broccoli, spinach, cabbage, wax gourd, fungus, cabbage, etc.

Sisters must remember, don't give up carbs, otherwise their mental state will deteriorate, their physiological periods will be irregular, and they will feel depressed. In short, only by developing good diet and exercise habits can they go further on the road of losing weight.