在漫长的岁月里，坚守一个承诺，提升感恩率，轻松减重20斤！让我们从心开始，开启健康之旅。

Over the long years, stick to a promise, boost the gratitude rate, and effortlessly lose 20 pounds! Let's start from the heart and embark on a journey of health.

1. 喝水量和第三周一样，每天10一12杯，晚上可以用热水泡脚和慢走来提高代谢率。

1. The water intake remains the same as the third week, with 10 to 12 cups per day. In the evening, you can soak your feet in hot water and take a slow walk to increase the metabolic rate.

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3. 坚持一周不要间断!第一阶段是单纯的少食阶段，每餐吃到七分饱自己能接受的最少量，期间不吃任何东西!如果在这放弃的话，无法进入下一阶段，所以为了变瘦一定要坚持下去。

3. Keep it going for a week without any breaks! The first phase is a simple stage of reduced eating, where you eat to just seven-tenths of your own acceptable minimum amount at each meal, and do not eat anything else during this period! If you give up at this point, you will not be able to move on to the next phase, so in order to lose weight, you must persevere.

4. 早餐煮鸡蛋、牛奶或者排毒果汁!午餐一定要吃饱，晚餐吃水果或果蔬汁。

4. For breakfast, cook eggs, milk, or a detoxifying juice! Make sure to have a hearty lunch, and for dinner, eat fruit or a fruit and vegetable juice.

5. 午餐很重要，要营养均衡，七分饱即可，饭前10分钟喝杯温水，可以增强饱腹感，注意:吃完饭不要立即坐下/躺下，不然脂肪容易堆积在腹部，可以做靠墙站立5-10分钟来促进消化。

5. Lunch is very important; it should be nutritionally balanced and just enough to feel slightly full. Drink a cup of warm water 10 minutes before eating to enhance the feeling of fullness. Note: Do not sit or lie down immediately after eating, otherwise, fat is prone to accumulate around the abdomen. You can stand against the wall for 5-10 minutes to promote digestion.

6. 这期间早餐最重要，一定要吃早餐。早餐可选择:鸡蛋、豆浆、牛奶、玉米、红薯、全麦面包、紫薯等。

6. During this period, breakfast is the most important meal, and it is essential to have breakfast. Breakfast options include: eggs, soy milk, milk, corn, sweet potatoes, whole wheat bread, purple potatoes, and so on.

7. 三餐之前喝温杯开水!提高饱腹感，帮助脂肪燃烧，戒掉各种零食油炸食物!

7. Drink a glass of warm water before each meal! It increases satiety, aids in fat burning, and helps to quit various snacks and fried foods!

8. 早睡早起不要熬夜，最晚11点30睡觉，睡眠可加速脂肪消耗，提高代谢。

8. Go to bed early and rise early, avoid staying up late. The latest bedtime should be 11:30 PM. Sleep can accelerate fat consumption and enhance metabolism.

9. 00晚餐晚餐一定要少吃，多吃蔬菜，5分饱即可碳水80-100g，蛋白质100g蔬菜100g。

9.00 Dinner: Dinner should be light, with an emphasis on vegetables, aiming for about 5/10 fullness. Carbohydrates should be around 80-100g, protein 100g, and vegetables 100g.

10. 每天饮水量保证在15L左右，不仅给身体提供充足水分，还能帮助身体代谢。

10. Ensure a daily water intake of about 15 liters, which not only provides the body with sufficient water but also helps in the body's metabolism.

11. 经过一夜睡眠，身体流失很多水分，早起喝杯温水补充水分，帮助身体排毒，促进肠胃蠕动和加快新陈代谢。

11. After a night's sleep, the body loses a lot of water. Drinking a glass of warm water in the morning helps replenish fluids, aids in detoxifying the body, promotes intestinal peristalsis, and accelerates metabolism.

12. 女孩子可以做些塑形训练!女生无氧运动可以选择帕拉梅拉30分钟，男生增加一些力量训练，跑步或俯卧撑半小时。

12. Girls can do some shaping exercises! Girls can opt for a 30-minute Pilates session for anaerobic exercises, while boys can increase their strength training, running, or push-ups for half an hour.

13. 减脂期间油脂少，容易嘴馋，准备一些坚果每次5-10颗坚果或者200g水果，能满足口腹之欲，记得要多喝水。

13. During the weight loss period, it's easy to have cravings for fats. Prepare some nuts, about 5-10 nuts each time, or 200g of fruit, which can satisfy your appetite. Remember to drink plenty of water.

14. 一定要记住，别看自己长了几斤就立马节食，这样身体就开启保护模式，反而脂肪会快速堆积。

14. Remember to not immediately start a diet just because you've gained a few pounds. This will put your body into protection mode, and instead, the fat will accumulate quickly.

15. 还是同样不需要运动!这周体重会明显下降很多体脂率会下降很快，起床后会感觉全身轻盈排便通畅。一周是最关键时期!如果坚持不了就放弃吧!如果坚持不了就放弃吧！

15. Yet, there's no need for exercise! This week, you'll see a significant weight loss and a rapid decrease in body fat percentage. You'll feel light and energetic after waking up, and your bowel movements will be smooth. The first week is the most critical period! If you can't keep up, just give up! If you can't keep up, just give up!

16. 每天保持8-12杯温开水量!果蔬汁以芹菜、黄瓜、胡萝卜，根据喜欢的口味来搭配。

16. Maintain a daily intake of 8-12 cups of warm water! Mix vegetable and fruit juices with celery, cucumber, and carrots, according to your preferred taste.

17. 饮食多增加蛋白质牛奶、蔬菜和优质脂肪。开始增加有氧运动如:瑜伽、跳绳等，这一周明显感觉胃小了,更喜欢吃清淡的食物!如果坚持到这里恭喜你马上就瘦下来了。

17. Increase the intake of protein, milk, vegetables, and high-quality fats in your diet. Start incorporating aerobic exercises such as yoga, skipping rope, etc. This week, you will notice that your stomach feels smaller and you will prefer lighter foods more! If you can stick to this, congrats, you're about to lose weight soon!