How to lose 20 kg on your own, purely self-sufficient!!

How to lose 20 kg on your own, purely self-sufficient!!

Share 5 tricks in our weight loss. That's done. Work. Start!

1. Reduce nectar, dessert

- Before losing weight, we are sweet addicts. Eat 3 glasses of nectar a day!

- When we lost weight, we started by slowly reducing the nectar to two to one per day, and then we started ordering a little sweet. Once we got used to it, we changed the drink to Americano and unsweetened tea instead.

2. Food control

- Before losing weight, we eat two meals, three meals a day. / Eat snacks, juicy daily desserts / Shabu, pork pan, eat very often, focus on three layers. It's juicy.

- When losing weight, we start from reducing rice first, reducing to 1 dish, 3 meals, 2 meals per day / reducing dessert, dessert. If you eat, you can eat but you know the taste, you can't eat all of it. / Peak point, you can cook yourself, you don't usually do it, haha. But the advantage of cooking your own food is that you can control your own food because you can choose your own raw materials, eat protein up to carbs, fat, and vitamins from vegetables but fit. The thing that changes from before losing weight is that you eat vegetables very well from the spit all the time.

3. Exercise

I can say that I don't exercise normally, but when I lose weight, I get serious.

- In the early days, we focused on cardio, running, walking, dancing, cardio by the clip. Bebe danced the most often.

- During the adjustment and learning that the exercise should be combined with both cardio and weight training, so the exercise has been in tandem until now.

* At first the cardio alone, the face answered at all. It didn't look strong, but when exercising with the training, the shape looked better. The face didn't answer anymore.

4. Made IF

- We start with the 16 / 8 base formula, and when we get used to it, we adjust it to 18 / 6, and the holidays switch to 20 / 4 24 / 1 (try to eat enough nutrients to the body that you deserve each day).

But IF, we're going to do it consistently for the first part, and when the weight starts to come down for a while, we adjust it to 2-3 days a week.

5. Other tricks. This is a combined request.

- Get enough sleep. It's good to build up your body after exercise.

- Give yourself some rewards, not too strong, eat some delicious things, some nectar, some time. "Eat a lot, one meal doesn't make you weight up."

- Gradually. Don't be serious with the scales. Weighing once a week is enough.

- Eat a little bit of ducal. Focus on eating according to TDEE. Eat all the nutrients.

* The important thing in losing weight is "our discipline, consistency and determination." Please encourage people who are losing weight to do it!

# Lose weight by yourself # Exercise # Food control # Weight loss # Develop yourself