First, coarse grains instead of flour and rice, eat more foods with low calories and high satiety.
Second, eat more vegetables and high-protein foods. Vegetables are not quantitative. Protein can eat chicken breast, shrimp, fish, eggs, bean products and milk.
Third, quit snacks, sugar, cakes, hot pot and other foods with high oil, sugar, calories, salt and heavy taste. These foods will make the body store water.
Fourth, if you are not hungry, don't add meals. Choose only foods with low calories and strong satiety, such as tomatoes/cucumbers/delegates/nuts/fruits (pay attention to control the amount).
5. Don't weigh yourself often. It is normal to change your weight in a day. Just compare your weight on an empty stomach every morning.
Four-week weight loss plan
First week
Don't eat anything after 7 pm, eat three meals a day on time, and stick to it for a week without deliberate exercise. If you fail here, you can't go to the next stage.
Second week
No dinner, no need for deliberate exercise. The biggest weight loss will start with visceral fat, but you may not see your body shape. In the first three days, you will feel extremely hungry, and after three days, you will gradually put up with it.
Third week
Must eat brunch, eat less or not eat more water at dinner, speed up metabolism, burn fat to protect loose skin, and start doing light aerobic exercise, such as running, brisk walking and skipping rope. Stick to it, and success is not far away.
Fourth week
I lost a lot of fat and my stomach shrank. Many boys, protein, eat more. Girls with muscle training can practice dumbbells. Yoga can shape, stretch or simply jog, and their weight can be reduced by at least 5 kilograms, and their figure will not change much.
Four-week weight loss plan
6:30-7:00 (get up)
Drink a glass of water (500l) of honey water (brewed with warm water) on an empty stomach after getting up, replenish water, flush intestinal garbage and relieve constipation.
7: 00 to 8: 00 (breakfast)
It should not exceed 8: 30, so we must eat breakfast, enrich varieties as much as possible, eat more coarse grains and protein, which can not only improve metabolism, but also ensure nutrition and health.
9:00- 1 1:00 (drink water and eat)
Drinking more water can improve metabolism and increase satiety. Add meals when you are hungry, and try not to add greedy ones, such as a small amount of meal replacement/nuts/fruits with low sugar content.
11:30-12: 30 (lunch)
Don't worry! Drink about 400l of water before meals to relieve stomach absorption and increase satiety, mainly high-protein herbs and vegetables.
12:30- 1:30 (rest)
Standing against the wall or walking for about 20 minutes after meals will help digestion and prevent fat accumulation. Then take a nap for about 25 minutes to relieve fatigue.
Four-week weight loss plan
14:00- 15:00 (extra meal)
Not if you're not hungry, just a little meal replacement/nuts and fruits. Remember to drink water before adding meals.
15:00- 18:00 (drink plenty of water)
Remember to drink plenty of water when you have something to do, put the water cup in the most convenient place to get it, and drink it when you think of it (you can buy a bigger water cup).
18:00- 19:00 (dinner)
Drink a glass of water (300m 1) before meals. The main course is dinner, not later than 19: 30.
19:00-2 1:00 (sports)
Sometimes you can take a walk for 40 minutes after meals-1 hour, or do some other exercise you like, and then wash your skin after exercise.
22:00-22:30 (Sleep)
No later than 23: 00, don't stay up late! Good sleep can accelerate fat consumption, improve metabolism and help to lose weight.
Drinking schedule
7 o'clock (400 ml)
It is very important to drink warm honey water and clean intestinal garbage. Don't drink coffee, soy milk, milk, etc. Not yet.
7: 30-8: 30 (330ml)
At this time, you can drink milk, coffee, soy milk and so on. Have breakfast and try not to add sugar.
9: 00-11:00 (100 ml)
Drink plenty of water to improve metabolism, and put the water cup where it is easy to touch. It can be warm water/tea/coffee/lemonade.
11:30-12: 30 (300ml)
Drinking water before lunch is very important! Increase satiety and relieve absorption.
13: 00-19: 00 (400-600 ml)
Don't drink water for two hours before going to bed if you are not very thirsty. Drinking too much water before going to bed will increase the burden on the kidneys and cause edema. Don't drink tea if you can't sleep well at night.
Eat more low-calorie foods
Low calorie staple food
1.？ Purple potato =82 calories.
2.？ Sweet potato =86 calories.
3.？ Vermicelli =6 1 calorie.
4.？ Yam =57 calories.
5.？ Corn = 1 10 calories.
Low calorie vegetables
1.？ Mung bean sprouts = 14 calories.
2.？ Wax gourd = 14 calories.
3.？ Celery = 15 calories.
4.？ Tomato = 15 calories.
5.？ Lettuce = 16 calories.
Low calorie fruit
1.？ Papaya =28 calories.
2.？ Strawberries =32 calories.
3.？ Lemon =35 calories.
4.？ Oranges =47 calories.
5.？ Grapes =43 calories.
Low calorie meat and eggs.
1.？ Chicken blood =49 calories.
2.？ Shrimp =48 calories.
3.？ Tripe =72 calories.
4.？ Protein =60 calories.
5. Beef = 106 calories.
Wutian fast food
The Quaker's name for Sunday
Boiled corn (three meals a day, one grain per meal) can replace food: yam, purple potato, pumpkin fruit corn and waxy corn are not edible.
the next day
Apples (one for each meal three times a day) can replace food: cherry tomatoes, pitaya and oranges. Avoid high-sugar and high-calorie fruits.
the third day
Boiled eggs (two for each meal three times a day) can replace food: tofu, sugar-free yogurt, skim milk, and babies with high cholesterol can avoid eating egg yolk.
The fourth day
Boiled shrimps (ten per meal, three times a day) can replace food: beef and mutton, fish, chicken breast and low-fat and high-protein food.
Fifth day
Fruits and vegetables (three meals a day, one bowl for each meal) can replace food: Chinese cabbage, spinach, baby cabbage, oily wheat vegetables, as long as they are green leafy vegetables.