Strict but can be so thin that you don't even know your own mother! !

The first week of four-week diet (losing 3-5 kg)

1. Eat three meals a day normally.

2. After six o'clock in the evening, don't eat anything. 3. Drink a cup of warm water before three meals to increase satiety. 4. Stick to it for a week without interruption, and don't exercise during this period. 7 The second week (losing 4-6 kg).

1. Breakfast must be eaten. It is recommended to eat an egg and drink a cup of sugar-free soybean milk. 2. Lunch must be full, and more protein, milk and vegetables should be added. 3. Don't eat dinner. If you are hungry, you can eat an apple. 4. Drink more water every day to 10- 12 cups. 5. Body shape will begin to change obviously this week, and.

1. Breakfast egg+sugar-free yogurt

2. You must eat enough for lunch and eat protein for dinner. 3. Keep drinking 2000ml of warm water every day. 4. Start mild aerobic exercise (running, skipping rope, brisk walking) this week. The fourth week (lose 2-6 kg).

1. A glass of milk and an apple for breakfast.

2. Be sure to eat enough for lunch and a tomato for dinner. 3. Increase exercise and eat more protein to increase muscle content. 4. Soak your feet with hot water every night to speed up metabolism.

★ The world recognized best exercise time refers to the time when you are not easy to gain weight from 6: 00 am to 7: 00 am.

The body's metabolism is the most vigorous. Drinking a cup of warm water and having a light diet is unacceptable.

Yi changpang

11:00-12: 00 am the best stovepipe time. This family is the best world for stovepipe, and you can make some legs plastic.

sports

In the afternoon1:00-3: 00, the best time to lose weight [the metabolism is the fastest, and it can be combined with deep breathing to lose weight. W The best time for fat burning is from 4: 00 to 5: 00 in the afternoon.

This time is the most sensitive time for nerves. It is suitable for light exercise and you can choose.

Jogging, cycling and other sports

BE WAR

oF T

7: 00-9: 00 p.m. Optimal fat burning time.

It is the best time for sweating exercise, and you can do some aerobic and anaerobic exercise.

The effect of reducing fat is obvious.

Figure Evening10: 00-11:00 The best time for face-lifting is when lymph begins to detoxify, and you can do some detoxification massage on your face, and the face-lifting effect is obvious.

★ Develop the habit of being lean.

1. Breakfast must be eaten. Breakfast is the key to start metabolism. 2. Drink a large glass of water before eating, which can reduce food intake.

Don't eat too fast, chew slowly, it's easy to get fat too fast.

4. Drink enough 2000ml warm water every day to improve metabolism.

Have a light dinner, don't eat after 7 o'clock.

6. Eating vegetables before eating staple food can reduce the intake of staple food BEWARE.

7. Keep 7 minutes full every meal, and don't overeat or starve.

8. Habitual abdomen, keep the belly muscles tight.

9. Choose high-protein foods for meals, because protein digests the calories consumed.

Higher than any nutrient.

★ weight loss must be seen.

Fitness blogger, fat-reducing meal blogger

Saturday wild-practicing vest line sheep and sheep low-calorie food (Dika fat-reducing meal) Ouyang Chunxiao-practicing right-angle shoulder rice self-discipline diary (fat-reducing lunch) Pamela-whole body fat-reducing Xu Yewei (fat-reducing dessert)

Yoga teacher practice]-yoga to lose weight and shape/Switzerland does not eat sugar (fat-reducing dessert) WARNING

Low-calorie bloggers lose weight documentary BEWARE

OF THE CAT

Akira Noda (no personal use, no sharing)

A movie about sugar can't be bought for fifty dollars (low price and good card)

The Truth about Calories, The Carnivorous Girl (Low-calorie Food Digger), The Truth about Carbohydrate, The Cute Tong Sanjin (Beautiful and Thin), The Customized Diet.

The truth about obesity

★ Low calorie food calorimeter (per 100g

Low calorie staple food low calorie vegetable tea corn 1 12 kcal tomato 15 kcal purple potato 133 kcal lettuce 15 kcal sweet potato 86 kcal broccoli 27 kcal whole wheat bread 254 kcal wax gourd 10 kcal taro 56 Kloc-0/6 kcal oatmeal 338 kcal spinach 23 kcal pumpkin 9 1 kcal lettuce 16 kcal yam 57 kcal okra 25 kcal low-calorie meat and eggs low-calorie fruit eggs 130 kcal tomato 25 kcal beef 1 13 kcal apple 8 kcal pear 46 kcal low-fat milk 50 kcal strawberry 32 kcal tofu 84 kcal blueberry 57 kcal lean pork 143 kcal cantaloupe 26 kcal fish 64 kcal grapefruit 56 kcal prawn 93 kcal kiwifruit 6 1 kcal chicken 123 kcal orange 43 kcal.

★ Universal formula for fat-reducing meals

High quality carbohydrate+high quality fat+high quality protein+dietary fiber+vitamin high quality carbohydrate.

Potato, corn, brown rice, pumpkin, sweet potato, purple potato, taro, whole wheat bread with high quality fat.

Avocado with olive oil, nuts, salmon, dark chocolate, chia seeds.

High quality protein

Eggs, fish, chicken breast, beef, lean meat, shrimp, milk, red beans and soybeans.

dietary fiber

Broccoli, leek, spinach, fungus, cabbage, Chinese cabbage, celery