The most ruthless weight loss method in the fall 丨月瘦20斤就靠它

减脂时间表

7:00起床-喝温水，经过一夜睡眠，身体流失很多水分，早起喝杯温水补充水分，帮助身体排击促进肠胃蠕动和加快新陈代谢。

7:30-8:00 breakfast, must eat breakfast. Breakfast can choose:eggs, soy milk, milk, corn, sweet potatoes, whole wheat bread, purple potatoes and so on.

9:00-12:00 Drink more water, daily water intake to ensure that about 1.5L, not only to provide sufficient water to the body can also help the body metabolism.

12:00-13:00 Lunch

Lunch is very important, to be nutritionally balanced, seven minutes full can be 10 minutes before the meal drink a cup of warm water can enhance the sense of satiety.

Note: Do not sit down/lie down immediately after eating, or fat is easy to accumulate in the abdomen, you can do standing against the wall for 5-10 minutes to promote digestion.

15:30 afternoon tea, less fat during fat loss, easy to crave, prepare some nuts, each time 5-10 nuts or 200g of fruit, can satisfy the appetite, remember to drink more water.

17:00-18:00 dinner, must eat less, eat more vegetables, 5 minutes full can be, carbohydrate 80-100g, protein 100g vegetables 100g.

20:00-21:00 exercise, you can do some aerobic exercise, one time not less than 30 minutes.

22:30-23:30 sleep, early to bed and early to rise do not stay up late, sleep can accelerate fat consumption, improve metabolism.

4 Weeks to Lose Weight

Want to be thin forever, always develop a brand new diet and lifestyle habits.

01 The first week (lose 3~5 pounds)

1. Eat three meals normally and on time! Do not eat anything after 6pm.

2. Drink warm water before three meals!

Improve the sense of satiety, help fat burning quit all kinds of snacks drinks fried food!

3. Adhere to a week without interruption!

No need to exercise!

The first week is purely a phase of eating less, each meal to eat seven minutes full, the smallest amount you can accept, do not eat anything during the period!

If you give up here you can't move on to the next phase, so be sure to stick with it in order to get thin.

Second week (lose 5-8 pounds)

1. Breakfast boiled eggs, milk or detox juice!

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

2. Keep the amount of warm boiled water 8-12 glasses per day!

Fruit and vegetable juice to celery, cucumber, carrots, according to preferred taste to match

3. No need to exercise!

This week's weight will drop significantly a lot,

Body fat rate will drop very quickly, get up will feel light all over the bowel movement.

This week is the most critical period!

If you can't stick to it, just give up.

Third week (lose 4-6 pounds)

1. Breakfast boiled eggs must eat.

Eat enough for lunch and less for dinner.

2. Drinking water increased to 10-12 glasses.

3. Add more protein to your diet

milk, vegetables and good fats.

Start adding aerobic exercise such as:yoga, jumping rope, etc.

You will noticeably feel a smaller stomach and enjoy lighter foods more!

If you stick to this congratulations on losing weight right away.

The fourth week (lose 2-6 pounds)

1. Breakfast boiled eggs must eat.

Noon to eat full evening to eat less.

2. Drink the same amount of water as the third week 10-12 glasses a day.

You can increase your metabolic rate by soaking your feet in hot water and walking slowly at night.

3. Girls can do some sculpting exercises!

Girls anaerobic exercise can choose Paramela 30 minutes, boys add some strength training, running or push-ups half an hour if you stick to here simply great.

The above this method of small base can lose 10 to 15 pounds, the base of some of the larger can lose 20 to 25 pounds, pro-test effective, want to lose weight sisters must adhere to it.

This time the skin will be a little loose,

So every day to do more stretching exercise.

More water protein to repair the body state.

Here some people will ask will rebound?

Normal eating without overeating will not rebound!

Must remember, don't look at their own growth of a few pounds immediately diet, so that the body is on protective mode, but instead the fat will quickly accumulate.

Fat Loss Meal Universal Matching Formula

High quality carbohydrates + high quality protein + vitamins + dietary fiber.

01, high-quality carbohydrates

Purple potatoes, mixed grains, corn, oats, yams, whole wheat bread and so on.

02, high-quality protein

Eggs, milk, lean meat, beef, chicken, fish, shrimp and so on.

03, vitamins

Carrots, lemons, strawberries, kiwi, tomatoes and so on.

04, dietary fiber

Western bluebells, spinach, cabbage, winter squash, fungus, cabbage and so on.

Sisters must remember, do not give up the carbohydrates otherwise it will make the mental state worse, irregular physiological period, but also low mood In short, a good diet, exercise habits, in order to lose weight on this road to go farther.

Exercise time reference table

7:00-7:30 best warm-up time

After waking up early, you can do ten minutes of stretching, sit-ups or air bike, effectively increasing the metabolism of the day.

13:00-15:00 best waist time

Nothing to do when the back against the wall standing, deep breathing ten minutes to lean waist can also do curls, Russian turn and so on.

16:00-17:00 best thin legs time

Four or five o'clock in the afternoon, you can do high leg hook leg jump, or the old massage calf belly ten minutes.

18:00-20:00 best fat-burning time

An hour after the meal to do 30 minutes of aerobic exercise fat loss effect will be very obvious weight loss exercise.

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What is self-discipline?

If a person seems to be very disciplined and has been doing so for years and years, every day and every day, it's not because he's self-disciplined, it's because he's got a lot of habits that seem to qualify as 'self-discipline'.

We think they are saints, but the truth is that they are really not suffering at all, and true self-discipline is 'habit', not 'willpower'.

Self-discipline is a result, not a cause!

So instead of being self-disciplined and insisting that we go to bed early and get up early, memorize our vocabulary every day, and exercise every week, let's take the time to cultivate a particular desirable habit from now on, and begin to move towards 'self-discipline' through good habits.

Take a month off!

Good habits make a qualitative difference in our lives, and a month really can be off the charts!