How to force yourself to slim down.

How to force yourself to slim down and challenge 1 month thin 15 kg, girls must watch, slightly fat counterattack.

Four-week diet:

Lose weight in the first week1-5kg:

1 Eat three meals a day on time;

2. Don't eat anything after seven o'clock in the evening;

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;

5. If you give up, you can't go to the next stage.

Lose 5-7 kg in the second week:

1. Continue to eat on time in the morning, noon and evening, eat more in the morning and eat less at night;

2. Keep drinking 2000ml warm water every day;

3. There is no need for exercise. During this period, body fat will drop quickly and the weight will drop the most;

4. The body will feel extremely hungry for the first three days, and gradually accept it after three days;

The second week is a critical period, and persistence is victory.

Four-week diet:

Lose 4-6 kg in the third week:

1. Eat breakfast and lunch on time, eat more vegetables and eat less carbohydrate for dinner;

2. Increase protein in diet, such as milk;

3. Drink more water to 10- 12 cups a day;

4. Keep an hour of aerobic exercise every day, such as jogging and skipping rope;

If you persist here, congratulations on your success.

Lose 2-6 kg in the fourth week:

1. Three meals are the same as in the third week. Pay attention to the comprehensive nutrition of the diet structure.

2. Keep aerobic for one hour every day and start to increase anaerobic shaping.

3. You can soak your feet with hot water at night to improve your metabolism.

4. The fat is greatly reduced, the stomach is much smaller, and I feel much more relaxed.

5. Being able to persist for one month means that you have successfully landed!

Schedule of high-efficiency fat reduction:

17:30- 10:30 dinner:

Eat less at dinner, mainly vegetables, and be full at five minutes. Dinner should not exceed 19:00 at the latest.

20:00-2 1:00 sports:

Sticking to exercise every day for at least 30 minutes is a high calorie consumption.

Go to bed at 22:00-22:30:

During the period of losing weight, you must not stay up late, which will cause metabolic disorder and adequate sleep can accelerate fat burning.

Schedule of high-efficiency fat reduction:

Get up at 7:00:

After a night's sleep, the body will lose a lot of water. After getting up early, drink a cup of warm water on an empty stomach, effectively replenish water to help the body detoxify and speed up the body's metabolism.

Eat a nutritious breakfast from 7: 30 to 0: 00:

During the period of reducing fat, breakfast is very important, and the calorie intake can be controlled at 400 calories: milk, soybean milk, eggs, corn, whole wheat bread, purple potato, sweet potato and so on.

Drink more water at 4:00- 12:00:

Drinking water regularly and quantitatively at about 2L per day can improve the metabolism of the body.

12; 00- 13:00 lunch:

Lunch should be balanced in nutrition. If you are seven minutes full, you can drink a cup of warm water ten minutes before meals to increase your satiety.

15:00- 16:00 afternoon tea:

If you are hungry, prepare a few nuts or fruits within 200g, and remember to drink plenty of water.

Exercise time reference table:

7:00-7:30 Best warm-up time:

Get up early and do ten minutes of stretching, sit-ups or cycling, which can effectively increase the metabolism of the day.

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

Back against the wall in your spare time, take a deep breath for ten minutes to slim your waist or do belly roll.

16:00- 17:00 Best stovepipe time:

At four or five o'clock in the afternoon, it is best to do leg lifts and leg jumps or massage the calf.

19:00-20:00 Optimal fat burning time:

After an hour and a half after a meal, you can do aerobic exercise for 30 minutes and anaerobic exercise for 30 minutes, and the effect of reducing fat will be obvious.

2 1:00-2 1:30 the best face-lifting time:

Nine o'clock in the evening is the time for lymphatic detoxification. You can do some facial massage, which is very effective for face-lifting.

Universal collocation of reduced cell meal:

1. High quality carbohydrate:

Purple potato, oat, corn, sweet potato, pumpkin, yam, brown rice, buckwheat noodles, etc.

2. High quality protein:

Milk, eggs, lean meat, beef, chicken, fish, shrimp, etc.

3. High quality vitamins:

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

4. Dietary fiber:

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

Weight loss recipes that are common to both large and small bases!