7:00 (get up)

After getting up, drink a glass of warm water (about 500 ml) on an empty stomach to replenish water and help relieve constipation

7: 30-8:30 (Breakfast)

Be sure to eat breakfast, no later than 8:30, and eat full, eat more whole grains and protein, and take in appropriate carbohydrates to ensure high metabolism throughout the day

9:00-11:00 (drink water)

During this time, your metabolism is fast, you can do appropriate exercise, replenish water, and eat a small handful (20g) if you feel hungry. Nuts

11:30-12:30 (lunch)

If you are very hungry, you can drink 500 ml of water first to relieve your stomach and increase your feeling of fullness. Have high protein and vegetables for lunch. Mainly, eat eight minutes full at lunch

12:30-13:30 (rest)

Stand for 20 minutes or walk for 20 minutes after lunch to help digestion and prevent abdominal fat accumulation. Take a half-hour nap to relieve fatigue

14:00-15:00 (added meal)

At this time, lunch is almost digested. Add a piece of fruit or red dates to prevent hunger. I want to eat snacks after eating

15:00-18:00 (drink water + exercise)

The best time to burn fat. At this time, the effect of doing aerobic exercise to lose weight is most obvious, but it is also To replenish the body with water

18:30-19:30 (dinner)

At dinner time, you should also eat dinner to lose weight. Eat until you are 7 minutes full

20:00-22:00 (exercise)

Walk for an hour or stand for an hour after a meal, do not sit down immediately, and then do some other exercises you like

22:00-23:00 (sleep)

Do a simple stretch after exercise, wash up and go to bed. Go to bed no later than 11 o'clock, go to bed early and get up early