How to lose 15kg of fat in half a month without rebounding easily?

Reduce fat 15kg in half a month by fast weight loss. Thin for half a month 15 kg, equivalent to thin for one day 1 kg. There are several conditions for losing weight 15kg, such as a large weight base and not dieting before. In this way, on the basis of adjusting diet structure and exercise assistance, we can achieve the effect of reducing fat quickly.

The core of weight loss is that consumption is greater than intake, and the basis of weight loss is a balanced diet. Losing weight reduces excess fat in the body and increases the proportion of muscle, thus achieving the purpose of increasing muscle and shaping. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods, and increase the intake of low-calorie, high-fiber, high-quality protein and mellow foods in the process of losing weight. Only in this way can we reduce the intake and achieve the effect of healthy weight loss without rebounding.

How to lose 15kg of fat in half a month without rebounding easily? 1, breakfast: a bowl of oatmeal+a boiled egg+an apple.

2. Lunch: a cup of warm water 100ml+80g brown rice+10g steamed bass+10g boiled cabbage before meals.

3, add meals in the afternoon: choose low-calorie foods to supplement energy at 3~4 pm to avoid hunger. Such as a portion of fruit or a glass of skim milk.

4. Dinner: a bowl of millet and pumpkin porridge +80g fried tofu+100g fried lettuce.

5, drink 2000 ml of water all day, drinking water can improve metabolism and promote fat burning, because burning fat requires the participation of water. Drinking enough water every day can not only keep healthy, but also nourish the skin and skin elasticity.

6, a cup of clear fat tea on an empty stomach in the morning and evening, soaked in water with hawthorn and green tea, can remove the oil and waste in the intestines and play an auxiliary role in promoting clear fat.

7. Exercise every day 1 hour or more.

Exercise can increase the consumption of calories, which is of great help to promote fat burning and metabolism. Mainly high-intensity sports, such as HIIT sports, jogging, skipping rope, cycling and other sports. Sticking to 1 hour every day is very helpful for reducing fat and improving resistance and immunity.

In addition, it is necessary to cooperate with anaerobic exercise to avoid sagging skin after weight loss. Such as belly roll, push-ups, sit-ups, squats, etc. 40~60 minutes each time, and the exercise frequency is 4~5 times a week. Anaerobic exercise can increase muscle and basal metabolism. So the combination of aerobic exercise and anaerobic exercise can achieve the effect of physical beauty.