Get up early, drink a cup of boiled water and defecate on wc.
to have breakfast
Soy milk/milk+eggs+high quality carbohydrates
9:00- 1 1:00
Moderate exercise is 15-30 minutes. If there is no class, it is recommended to roll up and jump rope.
If you have classes, you can stretch and jump in places where there are few people between classes. If time is tight, you can stand up and walk.
Drink more water, drink water after class and exercise.
If you are hungry, add meals appropriately, such as fruit, a handful of nuts, meal replacement sticks, etc. Don't eat too much, don't eat high oil, high sugar and high fat.
1 1:30- 12:30
Have lunch, two punches of vegetables+one punch of protein+one punch of carbohydrates.
Drinking water before meals increases satiety.
12:30- 14:00
Take a walk after dinner and stand against the wall for at least 15 minutes (the back of the head, shoulders, hips and heels are close to the wall).
Don't do strenuous exercise after meals. Ouch, it's prone to gastroptosis.
Lunch break is about half an hour.
15:30- 16:30
If you are hungry, you can add meals appropriately and recommend fruits.
16:00- 17:00
The golden period of fat burning is the same as in the morning, with moderate exercise for 20-40 minutes.
Recommended: Mark's fat burning campaign; Saturday wild 10 minute enhanced HIIT；; ; Ding keer, burn fat for 30 minutes.
If there is a class, the steamed stuffed bun will exercise+take a walk and drink more water between classes.
17:30- 18:30
Be sure to have dinner. Suggest two punches of vegetables and half a punch of carbohydrates.
Skipping dinner may lead to lower basal metabolism, poor mental state and easy rebound. So don't skip dinner, buns.
Remember to take a walk after dinner.
20:00-2 1:00
Recommended stretching exercise
Recommendation: Cats can't lose weight by stretching their muscles before going to bed; Build an adult to stretch the abdomen; Women's leg stretching exercise; Wild stovepipe exercise on Saturday.
22:00-23:00
Soak your feet/take a hot bath
Go to bed early. Adequate sleep is also good for losing weight. Try to fall asleep before 1 1.