How to force yourself to lose weight
One, coarse grains instead of fine grains, eat more low-calorie, high satiety food.
Two, eat more vegetables and high-protein food, vegetables in unlimited quantities, protein can eat chicken breast, shrimp, fish, eggs, soy products, milk and so on.
Three, quit snacking, sugar, cake, hot pot and other high oil, high sugar, high calorie, high salt, taste heavy food, these foods will make the body store water long scale.
Four, not hungry, not meals, meals only choose calories low satiety eat, such as tomatoes / cucumbers / on behalf of the / nuts / fruit can be (pay attention to control the amount).
Fifth, do not weigh too often, the difference in weight within a day is normal, every morning fasting weight comparison can be.
Four-week weight loss program
First week
After 7 p.m. do not eat anything, three meals a day on time, adhere to a week, the middle does not need to deliberately exercise, if you fail here, can not enter the next stage.
The second week
Dinner is not eaten, do not need to intentionally exercise, the largest weight loss will start from the visceral fat, but the body may not be able to see, the beginning of the first three days of the body will feel extremely hungry, three days after the gradual tolerable.
Third week
Breakfast and lunch must be eaten, dinner eat less or do not eat to drink more water to speed up the metabolism to burn fat to protect the loose skin to start to do light aerobic exercise: such as running, fast walking, jumping rope, and adhere to the success is not far away.
Fourth week
Fat loss, the stomach shrinks a lot of boys more protein intake, muscle training girls can practice dumbbells, yoga can be shaped more stretching or simple jogging, the weight of at least 5 kilograms of weight loss occasional one-day indulgence, the body will not be too much change.
Four-week weight loss program
6:30-7:00 (get up)
Get up and drink a cup of water (500l) honey water (warm water) on an empty stomach first to replenish water, flush intestinal waste, relieve constipation.
7:00-8:00 (breakfast)
Not more than 8:30, breakfast must be eaten, try to enrich the variety, eat more coarse grains and protein, can improve metabolism, but also to ensure nutritional health.
9:00-11:00 (drink water, add meals)
Drink more water to improve the metabolism, but also increase the sense of satiety, hungry and then add meals, cravings as much as possible, such as a small amount of meal replacement/nuts/low-sugar-containing fruits are available.
11:30-12:30 (lunch)
Don't rush! Drink about 400l of water before the meal to ease stomach absorption to increase satiety, high protein grasses and vegetables mainly.
12:30-1:30 (rest)
After the meal, stand against the wall or walk for about 20 minutes, to help digestion, prevent fat accumulation, end of the nap for about 25 minutes, to relieve fatigue.
Four-week weight loss program
14:00-15:00 (plus meal)
If you are not hungry can not be used, a little meal replacement / nuts and fruits can be, remember to drink water before the meal Oh.
15:00-18:00 (drink more water)
Remember to drink more water, put the cup of water in the most convenient place for you to reach, and drink it when you want to get up (you can buy a bigger cup of water).
18:00-19:00 (dinner)
Drink a glass of water (300m1) or so before dinner, the main vegetables for the main dinner, the latest do not exceed 19:30.
19:00-21:00 (exercise)
Sometimes ask the case can be a walk for 40 minutes after dinner - 1 hour, or do something else you like to exercise,. Wash your skin care after exercise.
22:00-22:30 (sleep)
No later than 23:00, do not stay up late! Good sleep can accelerate fat consumption, improve metabolism and facilitate weight loss.
Drinking water schedule
7:00(400ML)
Drinking warm honey water to flush out intestinal waste is important. Don't drink coffee, soy milk, milk, etc. yet.
7:30-8:30(330ML)
You can drink milk, coffee, soymilk, etc. with breakfast at this time, as sugar-free as possible.
9:00-11:00(100ML)
Drink plenty of water to increase your metabolism, and keep your glass of water within reach. It can be warm water/tea/coffee/lemonade.
11:30-12:30 (300ML)
It's important to drink water before lunch! Increases satiety and eases absorption.
13:00-19:00(400-600ML)
If you are not very thirsty, don't drink water two hours before bedtime, too much water before bedtime will increase the burden on the kidneys and cause edema. (If you are not sleeping well, don't drink tea at night).
Eat more low-calorie food
Low-calorie staple food category
1.? Purple potatoes = 82 calories.
2.? Sweet potatoes = 86 calories.
3.? Vermicelli = 61 calories.
4.? Yam = 57 calories.
5.? Corn = 110 calories.
Low-Calorie Vegetables
1.? Mung bean sprouts = 14 calories.
2.? Winter melon = 14 calories.
3.? Celery = 15 calories.
4.? Tomato = 15 calories.
5.? Lettuce = 16 calories.
Low-Calorie Fruits
1.? Papaya = 28 calories.
2.? Strawberries = 32 calories.
3.? Lemon = 35 calories.
4.? Oranges = 47 calories.
5.? Grapes = 43 calories.
Low-calorie meat and eggs
1.? Chicken blood = 49 calories.
2.? Shrimp = 48 calories.
3.? Tripe = 72 calories.
4.? Egg white = 60 calories.
5. Beef = 106 calories.
Five days of light fasting
Day 1
Boiled corn (three meals a day, one for each meal) can be replaced by food: yams, purple potatoes, pumpkin fruit corn and glutinous corn can not be eaten.
The second day
Apple (three meals a day, one for each meal) can be replaced by food: Virgin fruit, dragon fruit, oranges to avoid high-sugar and high-calorie fruits.
Third day
Boiled eggs (three times a day, two per meal) can be substituted for food: tofu, sucrose-free yogurt, skimmed milk for babies with high cholesterol can not eat the yolk.
Day 4
Boiled shrimp (three shun a day, ten per meal) can be substituted for food: beef, lamb, fish, chicken breast low-fat, high-protein food can be.
Day 5
Fruits and vegetables (three meals a day, one bowl each meal) can be replaced by food: baby bok choy, spinach, baby lettuce, oatmeal as long as the green leafy root vegetables can be.