Four-week diet
First week
1. Eat on time in the morning, noon and evening;
2./kloc-have dinner before 0/8: 00, and then stop eating any food;
3. Adhere to strict implementation for one week, without interruption or exercise;
If you interrupt, you can't enter the next week.
Second week
1. Only eat breakfast and lunch, not dinner;
2. Keep drinking water every day 1500- 1800, and be sure to keep warm;
3. I may not be used to it at first, but I will almost get used to it on the third day;
4. There will be obvious weight loss this week, mainly body fat loss;
5. Getting up every day will make the stool smooth and the body will feel light;
6. This week is particularly important, and it is the week when the exam officially begins.
Third week
1. Eat breakfast and lunch, and don't eat or eat less at dinner;
2. Eat nutritious food, such as eggs, milk and high-protein meat. Breakfast;
3 drinking water should be greater than 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 I like to eat light food best.
Fourth week
1. The diet is the same as in the third week, and no dinner is eaten;
2. Strictly implemented until this week, it will generally lose eight or nine pounds;
3. You can add a little exercise or shape key parts;
4. If you are greedy once in a while, eating an derailed meal will not 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, will protein rebound by replenishing more water to repair his physical condition?
Eat normally, don't overeat and 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 and the fat will accumulate quickly.
Fat reduction schedule
Get up at 7 o'clock 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 important to eat breakfast during weight loss, and eat well. The ratio is 45% high-quality carbohydrate +30% protein 25% fat. You can choose corn, whole wheat bread, eggs, purple potatoes, milk, soybean milk and black coffee.
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 nutrition should be balanced. You can drink water before meals to enhance satiety, and don't lie down immediately after meals or fat will accumulate at your waist.
15:30 afternoon tea.
At this time, you can eat some nuts, fruits and so on. This will also increase your appetite and make you feel full, so you won't be hungry and you won't eat too much at dinner.
17:00- 18:00 dinner.
Eat less or not, mainly vegetables and 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 will accelerate the burning of heart fat, so you must ensure at least 8 hours of sleep.
Tips for losing weight
1, many people fail to lose weight, so persistence is very important.
2. Leave 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 carbonated water.
6, eating habits are seven points full. This can be cultivated.
7. Always keep an empty stomach, such as 16+8 hours, and fasting 16 hours.
8. Choose smaller tableware.
9, don't look at snacks, don't buy snacks, out of sight.
10. Every piece of meat has a temper without a bite. You should reduce it according to 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, salty and fat, but don't worry, accept everyone.