2, 7: 00 -9: 00: Drink two glasses of water, and drink at least two glasses of water (about 227 ml per cup) after getting up. Studies have shown that people who drink water can lose 5 pounds (about 2.3 kilograms) more than those who don't drink water after getting up.
3, 10 point-1point: drink a cup of hot tea, the hunger center of the brain is located in the hypothalamus. If you mistake thirst for hunger, you will easily eat junk food. Drinking a cup of hot tea or coffee at this time can quench your thirst and keep you full for a longer time.
4, 14 o'clock: take a nap, take a nap 15-20 minutes, which can not only make the body charge quickly, but also help maintain normal metabolism without affecting night sleep.
5, 15 o'clock-19 o'clock: To eat dinner, in order to ensure that you will not be hungry in the middle of the night, you should supplement a healthy fat, such as flaxseed and fish oil.
6, 16 -20: Do some aerobic exercise. During this time, the body function is the best, which is conducive to increasing muscles. This is the ideal time for strength training and aerobic exercise.
7, 20 o'clock -2 1 point: drinking a cup of yogurt and eating low-fat yogurt before going to bed can not only prepare for the next fasting, but also help the brain secrete melatonin and improve sleep quality.
8.2 1 point -22: 30: "power off". Stay away from TV, computer and mobile phone after 2 1 p.m. Their blue light can easily disrupt sleep. You can read a book, take a bath and dim the bedroom lights before going to bed.
9, 2 1: 30-23: 00: Getting ready for bed and getting up regularly every day will help to maintain a higher quality of sleep and lose weight more successfully.