24 hour weight loss schedule.

Efficient fat loss schedule (morning): Get up at 7:00: drink warm water. After sleeping, the body will lose a lot of water. Drinking a glass of warm water when you get up early can replenish water, help the body detoxify, and speed up metabolism. 7:30~8:00: Eat nutritious breakfast. During fat loss, breakfast is very important, and breakfast calorie intake should be controlled at 400 calories. You can choose: milk, soy milk, corn, whole wheat bread, eggs, purple potatoes, sweet potatoes, etc. 9:00~12:00: Drink more water. Drinking water regularly and quantitatively can speed up the body's metabolism. Make sure you drink 2L of water every day.

Efficient fat loss time schedule (noon and afternoon): 12:00~13:00: Lunch. Lunch should be nutritionally balanced, and you can eat until you are 70% full. You can drink more water before meals to enhance your feeling of fullness. 15:00-16:00: Afternoon tea. If you feel hungry, you can choose to eat a small amount of nuts and low-sugar fruits. The fruit should not exceed 200g. Drinking more water can also relieve hunger. 17:00~18:00: Dinner. Dinner should be mainly grains and vegetables, and it should be half full. Try to finish dinner at 18:00.

Efficient fat loss schedule (evening): 20:00-21:00: aerobic exercise. Do aerobic exercise every night for no more than 30 minutes to increase calorie consumption. 22:00~22:00: Sleep. During the weight loss period, you must maintain adequate sleep and be sure not to stay up late, in order to maintain the normal operation of metabolism and accelerate fat burning.