Four-week weight loss method

If you want to be thin forever, you should always develop a brand-new diet and living habits.

0 1 the first week (losing 3 ~ 5kg)

1. Eat three meals on time normally! Don't eat after 6 pm.

2. Drink warm water before three meals!

Improve satiety, help fat burning and quit all kinds of snacks, drinks and fried foods!

3. insist on a week without interruption!

No need for exercise!

The first week is a simple stage of eating less. Every meal is seven points full, and I can accept the least amount. I don't eat anything during this period!

If you give up here, you can't enter the next stage, so you must stick to it in order to get thinner.

The second week (5-8 kg thinner)

1. Boiled eggs, milk or detox juice for breakfast!

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

2. Keep 8- 12 cups of warm water every day!

The fruit and vegetable juice is mixed with celery, cucumber and carrot according to their favorite tastes.

3. No need for exercise!

You'll lose a lot of weight this week,

The body fat rate will drop quickly, and after getting up, you will feel light and defecate smoothly.

This week is the most critical period!

If you can't hold on, give up.

The third week (4-6 kg thinner)

1. Boiled eggs must be eaten for breakfast.

Eat enough at noon and eat less at dinner.

2. The water consumption is increased to 10- 12 cups.

3. Eat more protein.

Milk, vegetables and high-quality fat.

Start to increase aerobic exercise such as yoga and skipping rope.

You will obviously feel your stomach is smaller and prefer to eat light food!

If you persist here, congratulations, you will lose weight immediately.

The fourth week (2-6 kg thinner)

1. Boiled eggs must be eaten for breakfast.

Eat at noon and eat less at night.

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

At night, you can use hot water to soak your feet and walk slowly to improve your metabolic rate.

3. Girls can do some shaping training!

Girls can choose Paramera for anaerobic exercise for 30 minutes, and boys can add some strength training, running or push-ups for half an hour. If you persist here, it will be great.

The above method can reduce 10~ 15 kg for a small base, and 20~25 kg for a larger base. The pro-test is effective, and sisters who want to lose weight must stick to it.

At this time, the skin will be a little slack.

So do more stretching exercises every day.

Replenish protein with plenty of water to restore your health.

Will anyone here ask if there will be a rebound?

Eating normally without overeating will not rebound!

Be sure to remember, don't look at how many pounds you have gained, and go on a diet immediately, so that your body will start the protection mode, but fat will accumulate quickly.

Fat reduction schedule

Get up at 7:00-Drink warm water. After a night's sleep, your body loses a lot of water. Get up early and drink warm water to replenish water, which will help your body verbally attack promote gastrointestinal motility and speed up metabolism.

Breakfast from 7: 30 to 8: 00. Be sure to have breakfast. Breakfast can be selected: eggs, soybean milk, milk, corn, sweet potato, whole wheat bread, purple potato and so on.

Drink plenty of water from 9:00- 12:00, and the daily drinking amount should be around 1.5L, which not only provides enough water for the body, but also helps the body to metabolize.

12:00- 13:00 for lunch.

Lunch is very important, and it should be balanced in nutrition. Drinking warm water 10 minutes before meals can enhance satiety.

Note: Don't sit/lie down immediately after eating, or fat will easily accumulate in the abdomen. You can stand against the wall for 5- 10 minutes to promote digestion.

15:30 afternoon tea, during the fat reduction period, there is little fat, and it is easy to be greedy. Prepare some nuts, 5- 10 nuts or 200g fruit each time, which can satisfy your appetite. Remember to drink more water.

17:00- 18:00 dinner, be sure to eat less, eat more vegetables, and be full for 5 minutes. The carbohydrate is 80- 100g, and protein 100g vegetables 100g.

Exercise at 20:00-2 1:00, and do some aerobic exercise for at least 30 minutes at a time.

Go to bed from 22: 30 to 23: 30, go to bed early and get up early, and don't stay up late. Sleep can accelerate fat consumption and improve metabolism.

Universal collocation formula of fat-reducing meal

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

0 1, high quality carbohydrate

Purple potato, miscellaneous grains, corn, oats, yam, whole wheat bread, etc.

02, high quality protein

Eggs, milk, lean meat, beef, chicken, fish, shrimp, etc.

03, vitamins

Carrots, lemons, strawberries, kiwis, tomatoes, etc.

04, dietary fiber

Broccoli, spinach, cabbage, wax gourd, fungus, cabbage, etc.

Sisters must remember, don't quit carbohydrate, otherwise it will make mental state worse, the physiological period will be irregular, and they will be depressed. In short, only by developing good diet and exercise habits can we go further on the road of losing weight.

Motion time reference table

7:00-7:30 Best Warm-up Time

After getting up early, you can do stretching, sit-ups or aerial cycling for ten minutes, which can effectively improve the metabolism of the day.

13:00- 15:00 Best waist-thinning time

When you are free, stand with your back against the wall, take a deep breath for ten minutes and slim your waist. You can also do belly roll and Russian twist.

16:00- 17:00 Best stovepipe time

At four or five o'clock in the afternoon, you can do leg lifts and leg jumps, or always massage your calf for ten minutes.

18:00-20:00 optimal fat burning time

Doing aerobic exercise for 30 minutes an hour after meals will obviously reduce fat.

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