WEBVTT 00:00:03.980 --> 00:00:06.020 Lose weight effectively in 5 days with 7 simple steps 00:00:06.020 --> 00:00:09.560 Here are 7 simple steps to lose weight in 5 days you can refer to 00:00:09.560 --> 00:00:11.700 Step 1. Exercise every day 00:00:11.700 --> 00:00:14.200 You should exercise at least 55 minutes every day. 00:00:14.200 --> 00:00:16.080 Activities that help lose weight effectively 00:00:16.080 --> 00:00:19.800 Running, burning 550 policemen to take care of 1 hour for a 68kg person 00:00:19.800 --> 00:00:23.960 Cycling, burning 680k for 1 hour for a 68kg person 00:00:23.960 --> 00:00:28.180 At the same time, you should focus on high calorie burning exercises and endurance training. 00:00:28.180 --> 00:00:30.280 Step 2. Eat a full breakfast 00:00:30.280 --> 00:00:33.860 You should eat a full breakfast to boost your metabolism and provide energy. 00:00:33.860 --> 00:00:35.740 Step 3. Drink enough water 00:00:35.740 --> 00:00:39.160 Drinking enough water helps the body increase metabolism and eliminate toxins. 00:00:39.160 --> 00:00:42.820 Water intake should be at least 8 glasses of water, about 2 liters per day. 00:00:42.820 --> 00:00:45.340 Step 4. Limit carbohydrates 00:00:45.340 --> 00:00:47.1000 Excess carbohydrates are easily converted to fat. 00:00:48.320 --> 00:00:52.460 So, if you want to lose weight, you need to limit foods like bread, pasta and white rice. 00:00:52.460 --> 00:00:55.100 Prioritize foods high in protein and fiber 00:00:55.100 --> 00:00:57.580 Step 5. Reduce calorie intake 00:00:57.580 --> 00:01:00.920 Consuming fewer calories than your body uses is the simplest way to lose weight. 00:01:00.920 --> 00:01:05.100 To lose weight effectively, you should choose low-calorie foods and control your food portions. 00:01:05.100 --> 00:01:07.560 Step 6. Eat fruit before meals 00:01:07.560 --> 00:01:11.280 Eating fruit before meals helps you feel full faster, so you eat less. 00:01:11.420 --> 00:01:15.780 Fruits such as bananas and apples consumed before meals can effectively aid in weight loss. 00:01:15.780 --> 00:01:18.120 Step 7. Take deep breaths every day 00:01:18.120 --> 00:01:21.948 Deep breathing provides more oxygen, promotes fat burning, reduces stress 00:01:21.948 --> 00:01:23.480 and regulates blood pressure. 00:01:23.480 --> 00:01:25.760 You should spend 10 minutes a day doing deep breathing. 00:01:25.760 --> 00:01:29.020 Follow the technique of inhaling for 10 seconds, then exhaling for 10 seconds.