Weight loss plan:

Eating time of three meals:

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

Lunch:11:30-13: 30: Lunch plays a connecting role. Full stomach can ensure the normal operation of the body in the afternoon. In terms of food, we should ensure diversification and balanced nutrition. Don't skip the carbohydrate staple food to lose weight. The staple food can be replaced by flour and coarse grain rice.

Dinner: 18:00- 19:30: Eat dinner late, and energy substances are not easy to metabolize, so don't eat after 8 pm. If you want to lose weight, you must not eat big fish and big meat for dinner. Foods that are high in calories and 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 the body more energetic. In general, it is best not to eat more than 200 calories of food. In principle, it is mainly a compound rich in protein, healthy fat and providing heat. Recommended food: two or three slices of whole wheat cake/bread, low-fat yogurt, egg white and apples are all good choices for dinner.

Sleep time:

Studies have confirmed that people who sleep for less than 6 hours or more than 9 hours have higher body mass 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, sleep before 1 1 at night, and keep sleeping for 7-8 hours every day, even on weekends, and develop this habit. If conditions permit at noon, you can sleep for about half an hour.

Exercise time:

15:00- 17:00 pm: during this period, both cardiopulmonary function and body flexibility are in the best state of the day, and the testosterone secretion of the 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.