Hello, I am Cai Xixi, I am very happy to meet you. Click to follow me in the upper right corner and share with you the [Personal Growth] and [Word Media Writing] practical information for you every day.
Do you really want to experience it? Really enough to think about it?
Before starting the action, try to ask yourself these questions:
"Why do you want to lose weight?"
"What will happen if you don't lose weight? What will you get after losing weight?"
"Do you really lose weight because of your greed? But what are you in the world that you haven't eaten before?"
"If you don't lose your pain, do you still feel more uncomfortable if you insist on losing weight?"
or above, please answer yourself honestly.
sisters! I heard from a person who has lost weight from 65kg to 46kg, and I advised me: It is really not difficult to lose weight in , but the difficult thing is whether you can make up your mind.
If you want to really lose weight, most of the time, you don’t rely on dieting and exercise, but the self who can’t stand it.
Today, Xixi has compiled a complete slimming plan for everyone. If you really want to have a healthy and beautiful figure, please forget to like and collect it!
01.Floating method for 4 weeks
. Week 1: 3-5 jin
1.Eat three meals on time in the morning, middle and evening, no need to eat
2.Three. Drink a glass of warm water before meals to enhance fullness
3. Eat dinner around 6 o'clock, don't eat after 7 o'clock
4. Don't exercise first, stick to the above for 7 days and do not interrupt
5. If you relax for a day, you will not be able to enter the next stage
Week 2: 5-7 catties of
1. Eat breakfast and lunch according to the original food, and change dinner to low-fat fruits and vegetables
2. Drink water in small sips, and maintain the water consumption of 2 liters per day
3. Start aerobic exercise for about 30 minutes a day
4. The first three days The body will feel very hungry, and the fat is burning wildly
5. The second week is particularly important, and the weight will drop significantly. You must stick to
Week 3: 4-6 catties
1. Eat good breakfast, eat full lunch, eat more vegetables and a small amount of carbohydrate for dinner
2. The daily water consumption increases to 2.5 liters, and drink
3.. The aerobic exercise time is increased to 60 minutes . You can skip rope run and walk
4. The appetite will decrease in the third week and it is more controllable. If you are hungry, you can eat some cucumbers
html l25. If you can stick to this, just applaud yourself
Week 4: 2-6 catties
1. Keep your diet the same as in the third week, pay attention to the nutrition.
2. Continue to have 60 minutes of aerobic exercise every day and start anaerobic shaping
3. at night, you can soak your feet in hot water before going to bed to speed up metabolism
4. This week, fat will decrease a lot, your appetite will become smaller, and the whole person will be lighter
5. Being able to last for 30 days means you have successfully landed
02. High-efficiency fat-reducing time schedule
7:00-7:30 Get up
After washing, drink a cup of 500 ml of warm boiled water to replenish water in time to help the body discharge. Sisters with conditions can add a spoon of honey to nourish the stomach.
7:30-8:00Breakfast
During fat reduction, you must eat good breakfast. Control the calories of to about 400 calories , and eat more coarse grains and protein , such as milk/sweetless soy milk, pumpkin, sweet potato corn, eggs, etc. Do not eat more than 8:30 in the evening, as it may affect lunch.
8:30-11:30 Drinking water
Replenishing the body with enough water will increase the speed of metabolism. Keep at least 2 liters of water per day . Don’t wait until you are thirsty before drinking, and take a small sip every few minutes. If you are hungry, you can eat some nuts and fruits.
11:30-12:30 Lunch
Before meals, drink a cup of about 400 ml of warm water in to enhance the feeling of fullness and eat more high-protein meat and fresh vegetables.
12:30-14:30 Lunch break
Avoid exercise after meals to prevent gastric sagging . After sitting for a while, stand against the wall for 15 minutes , which can help digestion and prevent fat accumulation, and then take a nap for about an hour.
15:00-17:30 Drink more water, you can add a meal
Put the water in the right place, pick it up from time to time and take a sip. Get up after half an hour, walk around, avoid sitting for a long time, stretch and stretch . If you are really hungry, then chew an apple or banana and add a cup of sugar-free yogurt.
17:30-18:30 Dinner
As usual, drink a glass of water before the meal, just about 300 ml. Vegetables and dairy products are the best for eating, and the calories of should not exceed 600 calories . Remember to eat breakfast after dinner and don’t eat after 19:00.
20:00-21:00 Aerobic exercise
After a meal, you can start your day's exercise tasks. Put on your sneakers and set off.
21:30-22:30 Sleep
Take a shower after exercise, read a book and prepare to go to bed. Don’t stay up late, staying up late will make people fat. Bleeding early is beneficial to fat consumption . The better you sleep, the lighter your body will be.
03. Fat-reducing meals.Power formula
High quality carbohydrate + high-quality protein + vitamins + dietary fiber
High quality carbohydrate: Sweet potato, purple potato, pumpkin, corn, brown rice, oats, Buckwheat noodles
High quality protein: Eggs, milk, soy milk, beef, fish, tofu, shrimp
D Biomin: tomatoes, peppers, carrots , kiwi fruit , cherry tomato , oranges, berries
dietary fiber: spinach, asparagus, broccoli , cabbage, green leafy vegetables, bean sprouts
28 hours weight loss:
Research found that three meals a day are concentrated within 8 hours, remain fasting for the remaining 16 hours, and the weight will be significantly reduced. Therefore, extending the non-food time is very important for weight loss.
04. Suitable for exercise time
7:00-8:00 Good warm-up time
After getting up, it is suitable to do some Simple stretch , soothe bones and muscles, wake up the body that has been sleeping for a night, wake up faster and help digestion.
14:00-15:00 The best waist-slimming period
After taking a nap, you can stand against the wall while for 10 minutes while practicing deep breathing . You can also do curls, Russian rotation, etc.
16:00-17:00 It’s a good slim. Leg period
You can try High leg lift movements, hook your legs and jump , etc. If it is inconvenient, you can press and massage your belly and legs for about 10 minutes.
19:00-21:00 Good fat burning period
60 minutes after meals Perhaps doing aerobic exercise for half an hour to an hour, and the fat-reducing effect will be particularly obvious.
05. Weight loss bloggers share
Where to go: Xiaobang Station, Xiaoshuangshu
① Liquid loss dry goods
Balanced diet - Star Nutritionist Xiuxian
Scientific weight loss - Medical weight loss expert Chen Wei
Bulminish-proof healthy squid - Xiao Li does not eat
② Local body squid html ml8
Filling belly, Mass Shen line-Saturday zoey
Filling thighs-coffeeLin Qianyu
Filling arms, shoulders, neck and back-Ouyang Chunxiao
Filling calves-Han Xiaosi
③Full body
Happy fat burning dance-Liu Doudou is not funny
Fun fat burning dance-Liu Ma Ge
Simple fat burning-Liu Genghong
Full body fat burning-Liu Genghong
Shaping- Pamela
06. The little habit of weight loss you need to develop
①You must chew slowly when eating, chew 30 times is more ideal
②Don't go on a diet, it is easy to rebound and is not healthy
③Remember to eat well for breakfast, eat full for lunch, and eat less for dinner
④Don't stay up late, Go to bed early and get up early to lose weight
⑤Eat only 7 minutes full for meals, rather than eat less and more than eat less You should overeat
⑥ Every time you exercise, you should stretch . The lines are really good
⑦ Adhere to a light diet, less salt, less oil, less sugar, pay attention to nutrition, and match
⑧ Soak your feet before going to bed to promote blood circulation and sleep More fragrant
⑨Don’t sit for a long time , your belly and crotch will become bigger. Walk more
⑩ Health always gives priority to weight loss. Laying the foundation is very important
After that, I would like to say that when everyone pursues beauty, everyone has a heart that loves beauty.
Weight loss is very important for developing self-confidence, but health is more important.
Before sisters start to lose weight, they must consider their height, rather than blindly only looking at weight numbers, because health is the solid foundation for pursuing beauty.
Remember, body shape, temperament and health are ten thousand times more important than a weight number!
wish every girl who sees this can be healthy and shiny.
Author Profile:
Hello, I'm happy, this is the 8th day of my daily update.
Some people make money just by meeting, for example, I'm
I'm grateful for meeting, and I look forward to my peers
to be a better self together, we'll see you tomorrow ~
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