Lose weight without starving yourself, a female doctor will teach you how to get rid of the puffiness in 7 weeks! Key points: Eat more and lose more weight, cleanse the intestines and detoxify, reduce fat and increase muscle

Do you have to starve yourself to lose weight? Do you believe it? "The more you eat, the thinner you become; stress is the main cause of obesity"! Plastic surgeon Lin Zhen, who was once nicknamed "Olivia" because of her thin body when she was a child, gained nearly 10 kilograms in 10 years due to the huge pressure of running her own business, unbalanced diet and frequent midnight snacks. Fortunately, I took the 12-week "Weight Loss and Enjoy Slim Life" plan, and after going through the process of cleansing the intestines and detoxifying, reducing fat and gaining muscle, supplementing high-quality protein, and consuming good fats, I finally said goodbye to the "puff tribe".

12-week weight loss and slimming lifestyle plan can help you reduce body fat

Dr. Lin Zhen said that she is a person with hidden obesity. Although she does not look fat from the outside, the fat parts are concentrated in the waist and stomach. She has a medium-large body type with adrenal fatigue, so she made up her mind to experience the "12-week Weight Loss and Slim Life" plan for herself. This weight loss course program is derived from the low-glycemic diet plan promoted by the US health authorities in recent years. It uses diet to slowly increase blood sugar, thereby stabilizing blood sugar, controlling the patient's condition, and improving overall health.

In her new book "You're Not Fat, You're Stressed", she said that the diet plan for the "Enjoy Thin Life" is very flexible. There is no need to weigh yourself or calculate calories, otherwise it will increase the difficulty of implementation. If you eat out, you can measure it by visual inspection and feeling. In order to avoid poor results, you can measure your weight and body fat once a week. As long as your weight drops by 0.5 kg and your body fat drops by 0.3%, it is considered a very ideal effect.

The more you eat, the thinner you get! After 12 weeks of weight loss, body fat can reach the target

During the weight loss period, eat as much vegetables as you want, in line with the concept of "the more you eat, the more you lose weight", especially during the first week of detoxification, you must eat at least 5 servings of vegetables at each meal, maintain 6 meals a day, and eat 3 kinds of fruits in addition. Then, as the stages progress, maintain at least 5 servings of vegetables at each meal, and then add white protein, red meat, good fats and starches week by week. After 12 weeks, body fat will reach the target and return to normal.

During the weight loss period, eat as much vegetables as you can. This is in line with the concept of "the more you eat, the more you lose weight." Especially during the first week of detoxification, you must eat at least 5 servings of vegetables at every meal.

If you feel that the 12-week "Slim Life" plan takes too long and is a little difficult, and you are prone to giving up halfway, you can also refer to the "7-Week Simple Weight Loss Plan". Follow the key points of diet and exercise below and step by step try to complete the last successful weight loss in your life!

【Enjoy Slim Life 7-week Weight Loss Plan】

★《Week 1: Detox Week》

Diet: Eat at least 5 kinds of green vegetables, 3 kinds of low-glycemic fruits, and 2,000cc of water (or decaffeinated vanilla tea, Rooibos tea) every day. You can add natural spices (chili, pepper, onion, ginger, garlic, etc.) or vinegar and salt for seasoning; eat 6 vegetable and fruit meals a day (including breakfast, morning snack, lunch, afternoon snack, dinner, and midnight snack). Avoid starch, protein, coffee, tea and fruit juice.

Exercise: This period is for bowel cleansing and detoxification. The body needs to detoxify quietly. Do not engage in high-intensity exercise (intense exercise will make the body think it is entering a life-saving state and start storing fat). Soft and slow stretching exercises are preferred.

★《Week 2: White Protein Week》

Diet: In addition to the ingredients from the previous week, add white protein, including eggs, white fish, chicken, and shrimp; try to cook protein by boiling, steaming, or dry frying, and add natural spices (chili, pepper, onion, ginger, garlic, etc.) or vinegar and salt for seasoning. Eat the original amount of vegetables first, and then take in an appropriate amount of protein according to your appetite. Eat 6 times a day (including breakfast, morning snack, lunch, afternoon snack, dinner, and midnight snack), or reduce the number of times according to personal appetite.

Exercise: Do not engage in high-intensity exercise during this period. Soft and slow stretching exercises are preferred.

★《Week 3: Red Protein Week》

Diet: In addition to the ingredients from the previous week, add red protein such as beef, lamb, pork, salmon, tuna, etc., and season with natural spices or vinegar and salt. Eat the original amount of vegetables first, and then take in an appropriate amount of white and red protein according to your appetite. Eat 6 times a day (including breakfast, morning snack, lunch, afternoon snack, dinner, and midnight snack), or reduce the number of times according to personal appetite.

Exercise: During this period, in addition to low-intensity stretching exercises, you can start doing medium-to-high-intensity exercises such as walking, running, fitness, playing ball, swimming, etc.

In the second week, try to cook protein by boiling, steaming, or dry frying. You can add natural spices (chili, pepper, onion, ginger, garlic, etc.) or vinegar and salt for seasoning.

★《Week 4: Nuts Week》

Diet: In addition to the ingredients from the previous week, add nuts and season with natural spices or vinegar and salt. Eat the original amount of vegetables first, and then take in an appropriate amount of protein and nuts according to your appetite. The number of daily meals can be adjusted to 3 to 6 times according to personal appetite.

Exercise: calisthenics, walking, running, fitness, playing ball, swimming, etc.

★《Week 5: High Protein Week》

Diet: In addition to the ingredients from the previous week, add high-protein beans and quinoa, and season with natural spices or vinegar and salt. Eat the original amount of vegetables first, and then take in appropriate amounts of protein, nuts, beans, and quinoa according to your appetite. The number of daily meals can be adjusted to 3 to 6 times according to personal appetite.

Exercise: calisthenics, walking, running, fitness, playing ball, swimming, etc.

Week 6: Eat moderate amounts of protein cooked with fat, nuts, beans, and quinoa.

★《Week 6: Grease Week》

Diet: In addition to the ingredients from the previous week, add good fats such as coconut oil, and cook mainly stir-fried and fried dishes seasoned with natural spices. Eat the original amount of vegetables first, and then according to the size of the appetite, eat an appropriate amount of protein, nuts, beans, and quinoa cooked with oil. The number of daily meals can be adjusted to 3 to 6 times according to personal appetite.

Exercise: calisthenics, walking, running, fitness, playing ball, swimming, etc.

★《Week 7: Starch Week》

Diet: In addition to the ingredients from the previous week, starch is added. This stage is considered to be a normal diet. First eat the original amount of vegetables, and then according to the size of the appetite, eat an appropriate amount of protein cooked with oil, nuts, beans, quinoa, and starch. The number of daily meals can be adjusted to 3 times according to personal appetite.

Exercise: calisthenics, walking, running, fitness, playing ball, swimming, etc.