How to lose 20kg🏃🏻‍♀️🥗🥑

Here we go!! Let's see how we lose weight from 67 to 47 💪🏼✨

How to lose weight in 1 year 📍

🍵 reduce nectar.

- Before reducing, we drink nectar three meals a day.

- When reducing, gradually reduce the nectar one meal at a time, such as abstaining from the dinner nectar for a while. Once used, then start abstaining from the nectar for breakfast and lunch, along with turning it into an Americano / Pure Matcha drink, not sweet instead. ☕️🍵

Q & A 🧋 "And have a drink of nectar?"

🍯 the answer, "Drink, but drink for a long time. Order a little sweet."

🥬 diet.

- Before reducing, eat 2 dishes, 3 meals a day / Eat snacks, juicy daily desserts / Shabu, pork pan, three layers of emphasis, not dividing anyone 🤣

- When reducing rice to 3 meals per meal, 2 meals per day, / Reduce snacks and desserts, eat only enough to taste, divide to eat other foods, focus on cooking your own food, choose useful raw materials, eat protein to fat, carbs, and so on.

Q & A 🍙 "And eat shabu, pan pork?"

🍜 the answer, "Eat it. For us to eat twice a month, focus on beef, lean chicken, eat a lot of vegetables, little fried."

🏃🏻‍♀️ exercise

- First, we focus on cardio, running, walking steep, intense. / Exercise according to the clip on YouTube.

- Balance adjustment period between cardio + weight training, run-walk steep, 4 days a week, 45-60 minutes a day / add weight training, 3-4 days a week, 35-45 minutes a day / YouTube clip with some out

Q & A 💪🏼 "Can I just exercise my cardio?"

🍒 the answer, "Maybe still 🥹, we used to focus on cardio, slim down, yes, but skinny that doesn't look strong. The face answered. Don't forget the weathering.

🍅 do IF

- Start with the formula 16 / 8 / Once used, then adjust to 18 / 6 / Holiday period, alternately do 20 / 4 and 23 / 1 (try to eat enough nutrients that the body needs each day).

Q & A 🍉 "How Often Do IF?"

🎀 answer, "In the early days we lost weight, we kept doing it. When the weight started to go down, we did less. Until now, we do 2 days a week. Formula 16 / 8."

💖 other tricks.

- Try to get enough sleep. It's busting.

- Gradually reduce, not stress, not serious to the scale, focus on proportion, according to feeling.

- Give yourself some rewards. Not too strong. Eat some delicious things, some nectar for a long time.

- We eat a cursory diet. Focus on TDEE. Eat nutrients.

🍋 important thing to achieve weight loss is "determination and consistency discipline." It is encouraging for everyone who is losing weight. 💖

# Weight loss # Bariatric # Develop yourself # Exercise # Lemon 8 Howtoo