Four-week diet.

The first week (thin 3~5 kg). 1. Eat three meals on time normally! Don't eat after 6 pm. 2. Drink a warm cup of boiling water before three meals! Improve satiety, help fat burn, and quit all kinds of snacks and fried foods! 3. insist on a week without interruption! The first stage 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 (5~7 kg thinner). 1. Boiled eggs, milk or sugar-free soybean milk for breakfast! Be sure to have a full lunch and eat meat and vegetables for dinner. 2. Keep 8- 12 cups of warm water every day! 3. Still don't need exercise! This week, the weight will drop a lot, the body fat rate will drop quickly, and you will feel light and smooth after getting up. This week is the most critical period! If you can't hold on, give up!

The third week (thin 4~6 kg). 1. Boiled eggs must be eaten for breakfast, eaten normally at noon, and full at seven o'clock for dinner. 2. The water consumption is increased to 10- 12 cups. 3. Add high-quality protein, milk, vegetables and high-quality fat to the diet. Start to increase aerobic exercise such as yoga and skipping rope. This week, I obviously feel my stomach is smaller, and I prefer to eat light food!

The fourth week (thin 2~6 kg). 1. You must eat boiled eggs for breakfast, and you should be full at noon and at 7: 00 in the evening. 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!

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 a cup of warm water to replenish water.

7: 30-8: 30 breakfast, breakfast is the most important during this period, you must eat 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 water consumption 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 to have lunch, lunch is very important, and the nutrition should be balanced. Drinking warm water 20 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 for dinner, you must eat less at dinner, eat more vegetables, and you can get 67% full. The carbohydrate is 80- 100g, protein 100g, and the vegetables are 200g.

Exercise from 20: 00-21:00, and do some aerobic exercise (walking, skipping and dancing) for at least 30 minutes at a time.

Go to bed from 22: 00 to 23: 30. Go to bed early and get up early. Don't stay up late. Go to bed at 1 1 30 at the latest.

Universal collocation of fat-reducing meals.

High quality carbohydrate+protein+dietary fiber+protein.

1. High-quality carbohydrate, sweet potato, yam, purple potato, miscellaneous grains, oats, corn, etc.

2. High quality protein, eggs, milk, lean meat, cattle/chicken/fish, shrimp, etc.

3. Dietary fiber, broccoli, spinach, celery, wax gourd, cabbage, fungus, etc.

4. Vitamins, kiwis, carrots, strawberries, tomatoes, lemons, etc. Breakfast is mainly light, lunch is suitable for eating meat to supplement energy, dinner is six minutes full, and exercise for half an hour after dinner.