Weight loss schedule:

Eating time for three meals:

Breakfast: 7:00-8:30: Eating breakfast too late or skipping breakfast will delay the start of the body's metabolism. Metabolism consumes our calories all the time, which is strongest in the morning and weakest at night. If the metabolism slows down, fat is easy to accumulate and obesity appears.

Lunch:11:30-13: 30: Lunch plays a connecting role. Only when you are full can you ensure the normal operation of your body in the afternoon. In terms of food, we should ensure diversification and balanced nutrition. Don't skip carbohydrate staple food in order to lose weight. The staple food can be replaced by flour and rice with coarse grains.

Dinner: 18:00- 19:30: you eat late at dinner, and the energy substances you eat are not easily metabolized, so don't eat after 8 o'clock in the evening. If you want to lose weight, you must not eat big fish and meat at dinner. Foods like high calorie and high fat must be the chief culprit in gaining weight.

Meal time:

Morning 10:00 or afternoon 16:00: In addition to three meals a day, eating less and more meals is an effective way to avoid long-term hunger, which not only increases satiety, but also keeps the body's metabolic capacity at a high level and makes it more energetic. Under normal circumstances, it is best not to eat more than 200 calories. In principle, it is mainly a compound rich in protein, healthy fat and providing calories. Recommended food: two or three slices of whole wheat cake/bread, low-fat yogurt, egg white and apples are all good choices for meals.

Sleep time:

Studies have confirmed that people who sleep less than 6 hours or more than 9 hours have higher BMI index and are more likely to accumulate fat than those who sleep for 7-8 hours. Lack of sleep will lead to metabolic disorder of the body, at the same time, the secretion of leptin that affects appetite will decrease, and the hormones that make people hungry will increase, which will cause them to want to eat more food at night ... Keep a regular schedule of work and rest, be sure to go to bed before 1 1 p.m., and keep sleeping for 7-8 hours every day, even on weekends. If conditions permit at noon, you can sleep for about half an hour.

Exercise time:

Afternoon 15:00- 17:00: During this period, both cardiopulmonary function and body flexibility are in the best state of the day, and the testosterone secretion of human body will reach the maximum, which is convenient for muscle synthesis. If you are an office worker and have no time during the day, you can do proper exercise 2 hours before meals, but don't forget to stretch before and after exercise.