The first week (start to lose weight)

Eat three meals in the morning, noon and evening on time, and every meal is eight points full. Don't eat after 8 pm, and quit all kinds of snacks, drinks and fried foods! , a simple stage of eating less, no need for exercise! Stick to it for a week and don't give up, otherwise you won't be able to enter the second stage.

The second week (obviously off the scale)

Eat three meals in the morning, noon and evening on time, and every meal is eight points full, but you still don't need exercise. This week, the physical examination will drop significantly, and the body fat rate will drop rapidly. After getting up every day, you will feel light and defecate smoothly. This week is the most critical period, and persistence is victory.

The third week (loss of appetite)

Protein food is added to the diet. This week, I obviously feel my stomach is smaller, and I prefer to eat light food! Drink more water, at least 8 cups of warm water a day, accelerate metabolism and burn fat, and start to increase aerobic exercise for more than 3 days a week, such as skipping rope, brisk walking, yoga, etc. If you persist here, congratulations on losing weight immediately.

The fourth week (start to lose fat)

Fat is greatly reduced, the stomach shrinks to a suitable size, and girls do some shaping training! You can practice dumbbells and yoga to shape your body. Boys can add some strength training, such as push-ups for half an hour. At this time, you can lose at least 8/9 pounds, and occasionally indulge in eating and drinking, and your body will not rebound. If you persist here, it will be great. Friends who want to lose weight must persist.

Weight loss schedule

Get up at 6:30-Drink warm water: After a night's sleep, the body will lose a lot of water. Getting up early and drinking a cup of warm boiled water can replenish water, wake up the body and speed up metabolism.

Eat nutritious breakfast from 7: 00 to 8: 00: Breakfast is the most important during fat reduction, and the calorie intake for breakfast is 350-400kcal.

Drink plenty of water from 9:00- 12:00: Keep the daily water consumption at 2L, which will provide enough water for your body and help your metabolism.

11:30 ~12: 30 have lunch: lunch should be balanced and full, and don't sit/lie down immediately after eating, otherwise fat will easily accumulate in the abdomen, and stand 15 minutes or walk.

15:30 Afternoon tea: During the fat reduction period, there is little oil and it is easy to be greedy. Prepare a palm nut or fruit within 200g to satisfy your appetite, and always remember to drink more water.

17:30- 18:30 dinner: be sure to have dinner, and it is easy to rebound if you don't eat dinner! Dinner should also have a staple food, and it is not easy to gain weight if you eat comfortably.

Don't eat anything after 20:00 unless you are thirsty and drink white water.

Go to bed at 22:00, get enough sleep and get enough sleep for 7 hours every day.

Universal collocation formula of diet meal

General principle: staple food carbohydrate+protein+vegetables, specific.

Breakfast: staple food 40g+ milk 200ml+ eggs 1 piece+vegetables 150g.

Lunch: staple food 40g+ meat, fish and shrimp 80g+ vegetables 200g.

Dinner: staple food 40g+ meat, fish and shrimp 80g+ vegetables 200g.

Meals: milk 200ml/ sugar-free yogurt 150ml/ low-sugar fruit 200g/ original nuts 10g, twice a day at most.

Recommended staple food/carbohydrate: miscellaneous grain rice, miscellaneous grain porridge, sweet potato, corn, purple potato, pumpkin, taro, potato, whole wheat bread, whole wheat steamed bread, miscellaneous grain cake, buckwheat vermicelli, pure oatmeal, etc.

Protein food recommendation: eggs, milk, sugar-free yogurt, lean pork, lean beef, lean mutton, fish and shrimp, skinless chicken, skinless duck, tofu, etc.

Vegetable recommendation: broccoli, spinach, celery, rape, chrysanthemum, Chinese cabbage, cauliflower, wax gourd, tomato, cucumber, kelp, mushroom, Flammulina velutipes, fungus, carrot, asparagus, etc.

Fruit recommendation: apples, oranges, grapefruit, blueberries, strawberries, tomatoes, kiwis, pears, peaches, etc.

Original nuts: almond, almond, pistachio, hazelnut and walnut.

Good habit of losing weight

1. A glass of water in the morning. After getting up in the morning and brushing your teeth, drink a large glass of warm water, 200ml~250ml, which can accelerate the peristalsis of the stomach and excrete the metabolites in the body the night before.

2. Eight glasses of water a day. Drink enough 2L water, because water can speed up the body's metabolism, fat metabolism also needs water. Try to drink it during the day, and don't drink too much after 8 pm, which is easy to edema.

3. Eat slowly. Chew 20 times in one bite, and before you know it, you are full after eating less. If you eat too fast, your stomach will not feel that you are full, so you will overeat.

4. Eat eight points full. Eight points full is really enough, and ten points is the state of support! Eight-point fullness is a state in which you can eat a few more bites, but you can accept it without eating.

5. Stop when you are full. Don't be full, have two more bites! ! Invisible intake of too much heat! Put down your chopsticks when you are full! Don't bite the bullet and eat it because you are afraid of waste, because you have to lose it after eating, so the cost is higher.

6. Stop eating after dinner. Don't think about having a fruit and a yogurt after dinner. I've eaten enough for dinner, and eating again means putting food into my stomach again. There's nothing wrong with feeling a little hungry before going to bed.

7. Stand after meals. Don't lie down after dinner! Standing 15 minutes after meals is really effective for thin stomachs! You can also stand against the wall, or watch TV and play with your mobile phone.

8. Moderate exercise. Exercise will make the lines of the body look better ~ aerobic+anaerobic, you can choose the exercise you like and stick to.

9. Stretch. Stretching after exercise can make your muscles grow into beautiful lines, not your most feared muscle legs.

10, smart calculation of heat. People who lose weight often ask, can a certain food be eaten? In fact, you can eat it, just control the amount. If you feel that you have eaten too much or high-calorie food today, you can increase your exercise consumption, or control your diet for the next day or two to reduce your calorie intake.

To lose weight, you should put your mind right.

1. Nothing is inedible, just control the amount. Just for the sake of health, milk tea and fried chicken should be eaten as little as possible. If you really want to drink milk tea, drink it, then eat less at dinner or increase the intensity of exercise that day.

There is no quick way to lose weight. You should know that if you eat less 1 bowl of rice every day, you will lose 1 kg of fat in 35 days. Correct your mind, read less articles that lose 20 pounds a month, follow your own pace, and leave the rest to time.

There is no need to weigh yourself every day. There is no need to worry about not losing weight for a few days. If you don't lose weight, you may have increased your muscles and improved your lines. Pay less attention to the numbers on the scale and pay more attention to the changes in dimensions.

Losing weight is not the only thing in your life. But every girl is unique, beauty cannot be quantified, and there is no uniform standard. It is most important to learn to find the bright spot in yourself and learn to accept yourself.