Get up at 7: 00/drink warm water+go to the toilet
After a night's sleep, the body will lose water. Get up and drink a cup of 300ml warm water to replenish water.
Getting up and drinking water on an empty stomach can also stimulate intestinal peristalsis and help develop a good habit of regular defecation.
Have breakfast from 7: 30 to 8: 00.
Eat breakfast within 1 hour after getting up. If you have an empty stomach for too long, your body will maintain the low metabolism level of the previous night, which is not conducive to starting fat decomposition as soon as possible.
Reference for high-quality breakfast: corn+eggs+low-fat milk+small tomato corn can be replaced with sweet potatoes, steamed wheat, low-fat whole wheat bread, etc., followed by a high-quality staple food list.
9: 00-12: 00, drink more water+add meals.
Be sure to drink plenty of water to lose weight! Drinking water is the easiest way to improve metabolism, and drinking enough water is even less likely to make you hungry. At least 2L per day.
If you are hungry, eat 5- 10 original nuts to relieve hunger. Eat slowly, drink water while eating, and feel full.
12: 00-13: 00 for lunch.
Fill a cup of 300ml water half an hour before meals, and unconsciously let you eat less.
Food collocation is based on the principle of "2 1 1". Vegetables: staple food: protein =2: 1: 1.
Concentrate on eating, eat slowly, and put aside your work and mobile phone first. If you eat unconsciously, it is easy to eat more.
Take a walk after eating 15-30 minutes, and then take a lunch break. Sit/lie down as soon as you are full, and it is easy to grow swimming rings and elephant legs.
15: 00-16: 00 afternoon tea+exercise.
Long afternoon, easy to get hungry, eat 1-2 fist of low-sugar fruit, relieve hunger and resist hunger.
Examples of low-calorie fruits: papaya, bayberry, carambola, strawberry, cantaloupe, citrus, peach and grapefruit.
Besides drinking clean water, sugar-free herb tea, lemonade, Siraitia grosvenorii water and black coffee are also acceptable.
Sedentary is harmful! And it burns fewer calories and is easy to get fat. Get up and take a walk every hour, for example, go to the water dispenser to hit (touch) water (fish) and drink water and walk around.
17: 00-19: 00 for dinner
Drink 300ml of water before meals, eat vegetables and meat first, and then eat staple food.
Dinner is a little less, close to bedtime, and the body's metabolic ability is not as good as during the day.
Stop eating until you are seven minutes full, reducing the burden of gastrointestinal digestion.
End dinner before 20: 00, and it is not easy to get fat. The later you eat, the more it affects the decomposition of fat at night.
19: 00-22: 00 relaxation time
Prepare breakfast and extra meals for the next day. Facts have proved that preparing food for yourself in advance will have a better weight loss effect.
Arrange 30-60 minutes of small exercise, such as walking, jogging, aerobics, etc. It is important to stick to it.
Don't be thirsty and drink less water after dinner to avoid edema the next day.
Sleep for beauty sleep from 22: 00 to 23: 00.
You must go to bed early to lose weight! Staying up late and lack of sleep will disturb endocrine and make you fatter. And it makes it easier for you to be greedy during the day, and you can't get enough to eat.
Before going to bed, you can do yoga, meditation, listening to music, soaking feet, massage, etc. to relieve the fatigue of the day and sleep better. You know, stress can also make people fat.