How to lose weight quickly and safely 如何減肥快速，安全地

Step 1
No White at Night. Follow this rule, it really works. No white at night means that after 7:00 p.m. you can not eat: white rice, sugars, pastas, starches or breads. Think about how much that will cut out of your diet. You should not really eat anything after about 7:30 pm but especially not any of the "white" items above. If you must eat late at night, make sure you are eating complex carbs (wheat bread, whole grains, proteins) and not sugars and heavy pastas.


第1步
沒有白在夜間。按照這一規則，它確實有效。晚上沒有白即晚上7時後你不能吃：白米飯，糖，麵條，澱粉或麵包。想想多少，將削減從您的飲食。你真不 該吃東西後，晚上7點半，但沒有任何特別的“白”的項目上面。如果你必須吃深夜，請確保你是吃複合碳水化合物（麥麵包，全穀類，蛋白質），而不是糖和重型 麵食。


Step 2
In general, you have to cut the sugar and starch. Skip the following: sugar, soft drinks, biscuits, sweets, bread and coffee drinks Starbuck's fat NO. Do you know how many calories in frappacino sell?

The choice should be made with caution. Instead of a bagel and cream cheese and a venti mocha, go with a banana and a piece of cheese for breakfast.

For lunch, stick with soups and salads. N croutons! Balsamic vinaigrette should vinaigrette. If you have a sandwich, make sure it's wheat bread, no mayo and no cheese.

For dinner, grill some vegetables with olive oil and have a small piece of steak or fish. Cutting carbs is easy and good taste!

Choose vegetables and dip, peanuts as a snack. Try the cheese and salami and crackers forgotten.


第2步
一般情況下，你必須削減糖和澱粉。跳過以下內容：糖，飲料，餅乾，糖果，麵包及咖啡飲料星巴克脂肪編號。你知道有多少卡路里frappacino賣？

的選擇應謹慎。而不是一個麵包圈，奶油奶酪和一大杯摩卡，請與香蕉和一塊奶酪早餐。

午餐，堅持湯和色拉。 ñ麵包片！葡萄香醋應香醋。如果您有一個三明治，確保它的小麥麵包，沒有河，沒有奶酪。

晚餐，燒烤一些蔬菜和橄欖油有一小塊牛排或魚。切割碳水化合物是很簡單的好味道！

選擇蔬菜和下降，花生作為零食。嘗試香腸和奶酪和餅乾遺忘。


Step 3
Exercise! Walk everywhere! Take the stairs instead of elevators. To do as much as possible. Up and down your stairs at least 10 times per day. Take 10 things out of your handbag and let them climb down, go up and a little at a time, so you move on.

That sends an e-mail to a colleague across the table, you will get from your computer during the day and walk around the office and talk in person.

第3步
運動！步行無處不在！走樓梯代替電梯。要做到盡可能。向上和向下的樓梯至少10次，每天。以10件事出你的手袋，讓他們爬下，上升和一點點的時間，所以你繼續前進。

發送電子郵件給同事隔著桌子，你會從你的電腦白天在辦公室走動和交談的人。