It's really true that a day's work lies in the morning, especially for those who need to lose weight, to grasp the early morning hours, officially launching the day's slimming time.

Wake up 5 minutes early every day, insist on practicing the cobra-style yoga movements, just 5 minutes can have a charming small waist. The body close to the mattress backward, feel like stretching, pay attention to the abdomen must be tightened, hands every time the curve must be with the breath, the power of the time to exhale, restore the time to inhale.

6:50 a.m. a glass of water, detoxification and slimming

Every morning when you wake up and drink a large glass of water, health and slimming are many benefits. Drinking a glass of water after waking up in the morning can promote metabolism, which is not only beneficial to the body detoxification, but also can be thin faster.

7:00 Boost metabolism from breakfast

Breakfast is the most important of the three meals a day, and if you want to lose weight, you should not skip breakfast. Studies have found that people who eat breakfast are more likely to lose weight than those who skip it. Eating breakfast also prevents you from eating too much during the middle and evening meals due to hunger. A good breakfast should include such three things: cereals (such as oatmeal bread, eight treasure porridge, nest head, etc.), fruits and dairy products (the best drink low-fat milk).

7:30 Choose underwear that suits you

In order to maintain a good figure, choose underwear that suits your body shape. Underwear with body shaping function can help you sculpt the perfect curve.

9:00 Sit down and do not cross your legs

Many MM sit down and like to cross their feet, or put their legs crossed. A long time on the shape of the body will have a negative impact, but also lead to pelvic bone bending, muscle attachment in the incorrect position, the body will become ugly.

10:00 Take a break, do neck exercises

Already in front of the computer struggled for an hour, use to give the eyes a break of just a few dozen seconds, do a small neck exercise, you can get rid of the double chin and neck fat it!

11:30 Drink a glass of water before meals to increase satiety

For those who are on a weight loss program, you can drink a glass of water 30 minutes before each meal, which not only helps digestion, but also increases satiety.

12:00 Lunch should be nutritious and balanced

Lunch should be a balanced meal, chicken, fish is a rich source of protein, vegetables, fruits to replenish the necessary vitamins, a rich lunch can eliminate the craving for dinner desire oh.

12:30 half an hour after the meal do not sit

Half an hour after the meal can not sit, especially can not sit on the soft sofa. Why not go for a walk with your coworkers or stand with a magazine, as long as you don't sit.

14:00 Don't wait until you're thirsty to drink water

Drink no less than eight glasses of water a day, i.e. more than 1500 milliliters of plain water. Don't wait until you're thirsty to drink water. Adequate water intake encourages metabolic toxins to be eliminated and moisturizes the skin.

15:30 Apples instead of chocolate

Instead of chocolate, use apples at tea time. Apples are low in calories and high in fiber, so eating more apples is healthy and slimming. If you don't have fruit around, you can replace it with a very filling yogurt.

17:00 rush hour, two stops less

If you're not very far from home, you can walk home on your own two legs to avoid the rush hour and get some exercise. If you have to take the car, you can get off the bus two stops ahead of time and walk home at a brisk pace, so that the fat gathered in a day will be consumed in this half hour!

18:00 Dinner in advance, refusing to fry

For women who want to lose weight, it is recommended that you advance your dinner time to before 18:00 hours. Cooking methods of steaming, boiling, chilling and stewing, which use less oil, should be preferred, and any fried food should not be taken into consideration.

19:00 Wear slimming shoes to do housework and shape your legs

After dinner, don't immediately nestle on the sofa. Put on your slimming shoes to wipe the floor, wash the dishes, and stick to it for a long time, then you can create a perfect leg line.

20:00 While watching TV, the side of the exercise

Want to slim down when you watch TV, you can say goodbye to the habit of snacking while watching TV, from today onwards, change into the habit of watching TV while exercising it! Don't be lazy, watch and do, you can let you keep a wonderful body yo!

22:00 Aroma Bath Stress Relief and Slimming

Aroma Bath before going to bed, in addition to relieving the body's fatigue, the metabolism of the skin also has a very good role, and there is a slimming effect.

23:00 Proper sleep is the most affordable way to lose weight

Sleep is the most affordable way to lose weight, and not getting enough or too much sleep can lead to obesity. The study found that 33 percent of people who slept less than six hours a day were obese; 26 percent of people who slept nine hours a day or more were obese; and those who slept a moderate amount of time were the "slimmest," with a 22 percent obesity rate.

I am 165 cm tall, seven years ago I successfully lost weight, from 132 pounds to 96 pounds, and now my weight fluctuates between 95 pounds and 98 pounds.

It took me 2.5 years to lose weight from 132 pounds to 96 pounds, and the most obvious benefits of healthy weight loss to me are that it doesn't damage my body, but on the contrary, it is also good for my health, I don't worry about rebound, and I can almost permanently maintain my body shape after weight loss, and in fact, I have managed to maintain it for almost eight years so far. The following briefly, I hope to be able to give and my body the same mm a little help.

After losing weight successfully, my day meal is about like this.

Breakfast time: I have a very large amount of breakfast, which you may think is incredible. Breakfast is my most filling meal of the day, and it usually keeps me feeling full until 3pm without skipping lunch. Eat A or B for breakfast:

A. Chinese: one pancake (Shanghai's pancake is not very oily, it's a kind of pastry that is placed on a pan and scraped with flour and a kind of thin scraper, wrapped in squash and coated with a little bit of sweet noodle sauce), one cup of full-fat fresh milk 250 ml, and one hydroponic egg.

B. Western: two croissants, a slice of cake or two eggs, a glass of whole milk 250 ml.

Chinese time: our company can bring their own lunch box, so I always bring 4 tablespoons of rice, bring some dishes, meat and vegetables, but no oil.

Dinner time: 2 tablespoons of rice, some vegetables, a piece of fish.

I have a few principles that I have to stick to.

1. I don't give up ice cream, chocolate, McDonald's, KFC, or Pizza Hut on my diet, but on average I can only eat any of these foods once a month.

2. I don't eat any snacks after 4pm, except for fruit, grapefruit honey tea, and honey water.

3. I must wait 5 hours after dinner before going to bed.

4. One day a week on a double day off to do a cleanse, drink only water and eat apples or other fruits (mainly apples and grapes). That day must be when I exercise the least and stay home and do nothing. However, this day is not easy to adhere to, because I usually have to work, my mother is afraid of my nutrition is not enough, do not let me cleanse, only double off can, but sometimes double off also have to read or go out to play, so I will also be lazy, sometimes two weeks to do a cleanse.

5. Eat a good breakfast. I've looked for reasons why I eat a lot of breakfast, mainly because I eat less dinner, and must wait until all digested before going to bed, so I wake up in the morning especially easy to feel hungry also eat more, but eat to 7 points full to stop. I agree that reducing the size of your meals makes your stomach smaller, but you have to do it slowly, or your stomach will break down.

6. For the weight loss of the platform period, do not pay too much attention, if you feel that their weight is always not down, then try a period of time do not go to measure the weight. Perhaps without realizing it, that difficult time will pass, and when you weigh yourself next time, your weight will have dropped without you realizing it.

1. Apple Meal:Only last 3 days of apple diet. Others can drink water and tea. (This I personally do not favor, because it is really difficult to adhere to, but the effect is certain, the total class of apples is not limited, you can choose more than a few kinds, so that eating will not feel too boring, a week free to choose 3 days, but it must be sustained!)

★2. Apple yogurt diet: the first day only eat apples, apples limited to 6 (about two pounds) the next day only drink yogurt, yogurt is limited to 1000 grams. (This method can be, but remember that these two days can not drink water, especially when the milk day! Need to see the effect as soon as possible can try two days of normal diet two days so cycle, hope that lasting weight loss MM can be used once a week)

3. Twenty-one diet: the first phase of three days: complete fasting, only water. (Prerequisite: normal physique, a day of drinking water is not less than 2500 ml); the second stage for 8 days: morning, noon and night a small plate of boiled vegetables with a little salt (tofu, potatoes, starchy except, eat 8 full, drink more water), the morning and afternoon each a small and medium-sized fruits; the third stage for 10 days: normal diet. (But be half full, that is, just eat a little, but also eliminate snacks, dinner is preferably between 5-6 p.m., and no more food after that...) (Can not give a comment, just see me think I can not possibly adhere to, have the perseverance of the MM can try)

4. cucumber egg diet: a cucumber in the morning a hard-boiled egg; a cucumber at noon a hard-boiled egg; a cucumber in the evening (seven days)

5. 12 days diet: you can lose 12% of the body weight, a **** 12 days: the first 3 days: every day with vegetables and fruit as food, eat fruit in the morning, you can eat vegetables and fruits at noon, eat vegetables at night (do not oil and salt Oh), portions are not limited; 4-6 days: every day to eat milk and yogurt (please do not buy preservatives inside, not only can not help to lose weight will also increase the small belly belly), you can eat more, portions are not limited; the last 6 days, vegetables and fruits, milk and yogurt mixed and eat, portions are not limited.

6. Universe natural diet: the first principle: from the time you wake up until thirty minutes before the noon meal, in addition to fruits and vegetables and fresh fruit juice, do not eat anything. Portion unlimited; second principle: meat do not eat with starch with the same meal, vegetables and meat, vegetables and rice, vegetables and seafood, vegetables and bread, etc., is the best combination, and to maintain the ratio of three to seven, seventy percent of the high water content of the food (fruits and vegetables), thirty percent of the concentration of food (meat or starch). Portion is not limited, if you have the ability to eat a whole chicken does not matter, but must also eat a proportion of fruits and vegetables; the third principle: it is best to do a meal to eat vegetables + meat, another meal to eat vegetables + starch. Two meals are eating vegetables + starch can also be, but it is best not to eat meat and vegetables for two meals. If you eat meat more than once a day, your body will need a lot of energy to digest it, and the remaining energy will not be enough for other functions, such as excretion. And it is best to eat only one kind of meat at each meal, but seafood can be eaten at the same time several kinds of; the fourth principle: every week, free to choose one or two days for cleaning, only eat vegetables and fruit juice. (If you can not fully cooperate, or is only ready to start with a principle, it is recommended that you take advantage of the focus: four hours after getting up to consume only fruits and vegetables! I'm sure it can still be richly rewarding. But there is one thing to keep in mind: fruits can only be eaten on an empty stomach, you can't eat fruits after you've eaten something, and if you want to eat them, you have to wait at least three hours later. If you want to eat something else after eating fruit, wait thirty minutes before eating it).

②Life Skinny Tips

1. Milk fat can be reduced: drink milk, skimmed milk; if you think skimmed milk is tasteless, can not be changed at once, you can change to low-fat milk, or 1/2 or 1/3 of the whole milk mixed with skimmed milk to drink, and then slowly increase the amount of skimmed milk.

★2. Don't eat the visible fat: Eat meat or fried food, have the skin to peel, eat thin not eat fat. When eating cake, remove the cream or whipped cream decorations in the outer layer and the sandwich. (About eating meat when losing weight: now this society advocates a slimmer than normal weight body shape, which gives all the meatless people posed a difficult problem, is to satisfy the appetite, or the pursuit of health? Today, we will see to satisfy the meatless people's appetite and the pursuit of health can not be united...)

3. Don't add extra fat: don't spread cream or peanut butter on your bread, or use low-fat jams instead; don't add too much sesame oil, sesame oil, or salad dressing on your pasta.

4. Pastries and snacks to moderate: usually snack foods are high-fat, high-sugar, high-calorie, so be sure to moderate consumption. Such as: dumplings, mooncakes, mung bean cake, custard, etc. . (Reminder: weight loss is not to disrupt your routine, so you must squeeze out the time to lose weight, as long as you add some weight loss role in daily life of small snacks, you can also easily maintain a slim figure, to try it! Keep some more weight loss snacks defense on hand and eat them as you go...)

5. More plant-based protein foods (soybeans, soybeans and some soy products to replace some of the meat, these plant-based protein sources of food containing unsaturated fatty acids, cholesterol-free, and fiber content is relatively high.)

6. Eat more vegetables: the best to eat three plates of vegetables a day, not only contains dietary fiber can increase the sense of fullness, but also can provide vitamins and minerals and other nutrients.

7. Eat fresh fruit: fresh fruit rich in vitamin C and dietary fiber, if the juice, because the amount of fruit needed, usually a cup of juice is made of three fresh fruit, will increase the calorie, and in the filtering will be part of the dietary fiber filtered out, so juice is not suitable to replace the fruit. (Reminder: fruit diet, is a lot of people will use the method, but to find the most suitable for their own fruit is the most important, and some fruits in the consumption of time, but also to pay special attention to, lest too much food caused by calories too high. The following for the commonly used weight loss fruit calories and characteristics to compare comparison, you can to their own needs to choose the desired body shaping fruit.)

8. First eat vegetables and then eat meat: change the order of meals to eat vegetables and then eat meat, not only can increase the amount of vegetable intake, but also reduce the amount of meat consumption.

9. Drinking soup when fishing off the floating oil: in the spare ribs soup, chicken soup is most likely to appear floating oil, before eating the best first floating oil fishing off, in order to reduce fat intake.

10. Don't finish the soup when you eat it: Noodle stalls usually have minced meat and sesame oil to add flavor, so it's best to fish out the floating oil first or don't drink all the soup to avoid taking in too much fat.

11. Reduce the consumption of oil packets: When eating commercially prepared food or instant noodles, the oil packets can be consumed in small amounts and do not need to be used up.

3 Slimming diet DIY

1. Yi style Slim Vegetable Soup

Materials: a tomato, onion quarter of a piece, a garlic, a small spoon of olive oil, a little seasoning.

How to do it: Make a cross on the bottom of the tomato, put it in boiling water for about 10 seconds, then remove the skin. Wash and peel the garlic and onion, and chop finely. Pour olive oil into the pan and preheat it, then add the garlic and onion in order and sauté until golden brown. Finally, add tomatoes and two bowls of water and bring to a boil. Add seasonings before serving.

Effects: This soup is not only low in calories, but can also be eaten with a sense of satisfaction, which is very suitable for consumption when dieting.

★2. winter melon barley lean pork soup

Materials: winter melon three pounds, barley two two, lean pork half a catty, a small piece of Chenpi, seasoning a little.

Practice: Wash the winter melon with the skin together and spare. Job's tears, lean pork, Chen Pi into the water, large fire to cook 20 minutes, and then turn the fire to simmer for two hours. Finally, add the winter melon to cook for 20 minutes, and then put the appropriate salt seasoning can be.

Effects: can go to the edema, both whitening function.

3. Fruit Yogurt

Materials: various fruits, Yogurt.

Practice: Choose seasonal low insulin fruits and pour low-calorie yogurt over them.

Effects: Can replenish vitamins and eliminate constipation.

4. Rose Jasmine Honey Black Tea

Ingredients: rose, jasmine flowers, a black tea bag.

Practice: Put the rose, jasmine and tea bags into hot water and steep for a few minutes, then add a little honey to drink.

Effects: can regulate qi and blood, eliminate abdominal fat, is a very good drink of beauty level.

5. Lemon water diet

Materials: yellow lemon, mineral water.

Methods: one liter of water plus half a lemon juice, placed in the refrigerator. This diet is to drink at least **** liters of lemon water every day, no special diet or ban on snacks, but must be supplemented with lemon water from time to time. In addition, it should be accompanied by 15 minutes of exercise per day, which does not have to be continuous, but can be spread out to help perspiration (eliminating harmful substances from the body).

Effects: Lemon water can quench the thirst and dilute the desire to eat, so it can effectively inhibit improper diet, coupled with a total of 15 minutes a day **** exercise, the effect will be very significant.

6. Soup and water diet

Materials: soup or warm water before meals.

Methods: Drink a bowl of nutritious, low-calorie soup or a large glass of warm water before meals, so that you will not eat too much at mealtime.

Effectiveness: can reduce the amount of food.

7. Drink vinegar diet

Materials: vinegar, three to five drops of marine brine, honey, mineral water.

Methods: buy general rice vinegar or natural brewing vinegar, add honey and water and brine mix, drink a cup before three meals.

Effectiveness: Vinegar itself has amino acids, which can consume body fat. The brine can help eliminate constipation.

Jaw reduction: it's all about lifting your head! Be sure to tilt your head vigorously, feel your chin and neck tighten, stop for 5 seconds and then put it down, do 20~40 times a day. You'll see results in a week.

Inside the upper arm: two small dumbbells (available instead of mineral water), hold in the hand, raise the arm, so that the upper arm close to the ear, and then bend the elbow, and then straighten the arm. This for a moment. Do 3 groups a day, a group of 15.

Decrease back: 1. Prepare two dumbbells, standing position, arms naturally down, hold the dumbbells, the upper arm back to do the action of lifting things, the dumbbells to the side of the chest. 15 for a group, do 3 groups a day.

2. Standing, arms hanging naturally, palms back holding dumbbells, lifting backward. Keep your arms straight as you do this. 15 for one set, 3 sets per day.

These two actions can exercise to the back, but the back of the fat is more difficult to reduce, general exercise is difficult to fully exercise to this part, MM need to adhere to a period of time.

Upper abdomen: The upper abdomen is the stomach area. The easiest way is to lie on your back. Note that it is not sit-ups! If you do this exercise when you sit up, it's not good for your spine, and do not put your hands behind your head when you do it, use your hands to hold your ears on it, or else it will hurt your cervical spine. Do a minimum of 3 groups a day, a group of 20.

Lower abdomen: is the "little belly". Lying flat, legs straight, feet together, slowly raised, and the body into a 90-degree angle, and then slowly down. This action will be very tired, but can reduce the thighs of the front side of the meat. Do a minimum of 2 sets per day, one set of 15.

Decrease waist sides: 1. One is to shake the hula hoop (aerobic exercise to last 30 minutes before starting to consume fat, so exercise at least 30 minutes), a week after the obvious feeling of the two sides of the muscles tightened.

2. Standing, feet apart slightly wider than shoulder width, arms stretched flat, the body was "big" word. Then the waist side bend with the left hand to touch the left ankle, and then stand straight, change the right side. When you do it, you will feel that the muscles on both sides of the waist have a feeling of being stretched. Left and right a little for a group, do 30 a day.

Reduced buttocks: lie on the bed, legs straight, do the action of swimming and patting the water, alternately raise your legs upward, move a little slower, crotch do not leave the bed. Left and right once for a while, 15 for a group, every day to do 3 to 4 groups.

Reduce crotch: side kick. Standing, lift your left leg to the side, keeping your knee toward the front. Slowly raise it to the highest position you can manage, then slowly lower it. One side of 15 for a group, do 2 to 3 groups a day.

Reduce thighs: 1, inner thighs: do squats. Standing, feet apart and shoulder width, toes out, count 1234 slowly squat, squat to and the floor sincere parallel. Count 5678 and then slowly stand up. Squatting heels do not lift, must fall on the floor, and the action should be slow. Each group to do 15, every day to do 3 to 4 groups.

2, front thighs: same as above. Because this action can be exercised at the same time to the muscles of the front side of the thighs.

3, the back of the thighs: standing. Do the action of kicking the leg back. Do it with a slow movement as well. An eight beat for one, each group to do 15, 3 to 4 groups per day. Everyone's body flexibility is different, do not force yourself too much to avoid straining your muscles.

Smaller legs: test calf fat how much method is very simple, relax legs, and then pinch the calf stomach area with fingers, can easily pinch up the fat layer shows that your legs are fat-type, need to reduce the ~ if the fat layer is very thin, the light muscle appears to be very thick legs, that is, the muscle type.

1, fat type: the most effective way is to stand on tiptoe, 20 for a group, do 4 groups a day. The main point is to move slowly, the buttocks do not buckle. Tiptoe after stopping for about 3 seconds. Remember to use your hands to gently shake the calf muscle area after the exercise, relax.

2, muscle type: this is to reduce up is very difficult, for muscle type MM, can only recommend not to do the intensity of the leg movement, high heels less wear, so as not to muscle too much tension and become more thick.

Also, exercise to feel the parts you exercise there is no movement, such as exercise thigh parts, you have to squat at the same time to feel the muscles of your thighs have not been tightened, do not have this part of the sore after exercise. If so, it means that you have exercised to this part, if not, it means that your posture is not right, you need to adjust yourself.