around 10:00 am: 1 apple or 2 bananas

around 13:00 am; 1 bag of milk 1 small bowl of rice a plate of greens preferably coarse fiber, 1 piece of beef, beef size is not more than the palm of your hand.

Around 17:00: 1 bowl of black rice porridge, 1 apple or pear, 1 piece of chicken breast, same size as above, but do not eat the skin.

9:30: 1 small glass of milk.

Bed at 10pm. Day 2 wake up at 6am.

Exercise:

Brisk walking, faster than walking and slower than running, without intervals or breaks, for at least 40 minutes.

Aerobic Latin, reduce waist and abdomen

Aerobics: improve cardiorespiratory function, whole body exercise, aerobic exercise.

Combat: exercise upper body strength and fat loss

Exercise at least 2 hours a day.

When the exercise will not want to eat, that is normal, you can not eat, but be sure to add a lot of vitamins and water to maintain good health.

Remember: do not eat nothing, the damage to the body is great