Four weeks diet
First week
1. Eat on time in the morning, noon and evening;
2. Eat dinner before 18:00, and then stop eating any food;
3. Adhere to strict implementation for one week, without interruption or exercise;
If it is interrupted, you can't enter the next week.
Second week
1. Only have breakfast and lunch, not dinner;
2. Keep the daily drinking water 1500- 1800, and be sure to keep it warm;
3. I may not be used to it at first, but I almost got used to it on the third day;
4. There will be a significant drop in weight this week, mainly a drop in body fat;
5. Getting up every day will make your bowel movements smooth and your body will feel light;
6. This week is particularly important, and it is the week when the test officially begins.
Third week
1. Eat breakfast and lunch, and don't eat or eat less at dinner;
2. Eat nutritious points, eggs, milk, high-protein meat, etc. for breakfast;
3 The amount of drinking water should be above 1800ml. Remember that warm water can accelerate the body's metabolism and promote fat burning;
4 Appropriate aerobic exercise, such as skipping rope and running;
5. I will feel that my appetite is getting smaller this week, and my favorite food is light.
Fourth week
1. Eat the same as in the third week, and don't eat dinner;
2. Strictly implement it until this week, and you will generally lose eight or nine pounds;
3. You can add a little exercise or shape the key parts;
4. Occasionally, if you are greedy, you can eat a cheating meal, and it won't rebound much.
At this time, you will generally lose more than ten kilograms, and your skin may be a little slack. Some people may ask if you will rebound by adding more water to protein to repair your physical condition.
Eat normally, don't overeat, don't rebound. Be sure to remember, don't go on a diet immediately after gaining a few pounds, so that the body will start the protection mode, but the fat will accumulate quickly.
Fat reduction schedule
Get up at 7:00 and drink warm water or honey water on an empty stomach.
After a night's sleep, the body will lose a lot of water. Drinking warm boiled water or honey water on an empty stomach can replenish water, promote intestinal peristalsis and accelerate metabolism.
Have breakfast from 7: 30 to 8: 00.
It is very important to eat breakfast during the weight-loss period, and eat it well. The ratio is 45% high-quality carbohydrate +30% protein 25% fat. Corn, whole wheat bread, eggs, purple sweet potatoes, milk, soybean milk and black coffee can be selected.
Drink more warm water at 9:00- 12:00.
Replenish enough water to the body and accelerate metabolism.
12:00- 13:00 lunch.
Lunch is seven minutes full, and the nutrition should be balanced. You can drink water before meals to enhance satiety, and don't lie down immediately after eating or fat will accumulate around your waist.
15:30 afternoon tea.
At this time, you can eat some nuts, fruits, etc., which will also increase your appetite and make you feel full, so that you won't be hungry and eat too much at dinner.
17:00- 18:00 dinner.
Eat less or don't eat, mainly vegetables, soup, preferably vegetable soup, and eat four or five minutes full.
Exercise properly at 20:00-2 1:00.
Just do basic exercise at home.
Go to bed before 22:00-23:00.
Sleep is very important during weight loss, so you must not stay up late, otherwise your metabolism will be disordered, which is not conducive to weight loss, and sleep can accelerate the burning of heart fat, so you must ensure at least 8 hours of sleep.
Tips for losing weight
1, failure to lose weight Many people fail to persist, and persistence is very important.
2. Keep enough photos of beautiful women in your mobile phone, and go to see beautiful women when you are hungry.
3, brush your teeth more, brush your teeth when you are hungry/,and brush your teeth to suppress your appetite.
4, watching chicken soup to lose weight, people are often willpower problems, watching chicken soup to lose weight can help you enhance your willpower to lose weight.
5, change the meal smoothly, first drink soup, then eat vegetables, then eat meat, and finally eat carbon water.
6, eating habits are seven points full. This can be cultivated.
7. Always keep an empty stomach, such as 16+8 hours, and keep an empty stomach for 16 hours.
8. Choose a smaller tableware.
9, don't look at snacks, don't buy snacks, out of sight.
10, every piece of meat has its temper, and you have to lose it by your ability.
1 1, the taste should be light, and eating too much salt will make you fat.
12, drink more warm water to accelerate metabolism.
13, the average income of thin people is higher than that of fat people.
14, be salty and fat, but don't worry, accept everyone.