Get up at seven o'clock, drink a cup of warm water and do some exercise.

When you get up in the morning, your body is often in a state of extreme water shortage. At this time, drinking a cup of warm water will not only help replenish the body's water, but also help the body to detoxify and awaken metabolism. For the first glass of water in the morning, it is best to choose boiled water, followed by black coffee and green tea. After drinking water, you can do some light exercise properly to help wake up the body's metabolism.

Have a nutritious breakfast from 7: 30 to 8: 00.

Breakfast is the key to start a day's metabolism. If you don't eat breakfast, your metabolism will be at a low level in a day, and you will eat more food at noon and night because of the long fasting time. A nutritious breakfast is very important in losing weight!

Nutritional breakfast formula: coarse grains+egg milk+fruits and vegetables, such as: 2 slices of whole wheat bread+1 box of pure milk+1 apple.

10: 30-11:00 Have some fruit.

Busy all morning, at this time breakfast has been digested almost, it's time to add more meals!

In weight loss, adding meals between two main meals not only helps to alleviate hunger, avoid overeating at the main meal, but also helps to stabilize metabolism.

It is recommended to choose fruit, sugar-free yogurt and pure milk. And the total amount cannot exceed 200 calories.

12: 00- 12: 30 have lunch on time.

Eating lunch too early will make you hungrier in the afternoon, and eating lunch too late will also lead to overeating because of too long fasting time.

The formula of healthy lunch: polished rice and white flour+low-fat meat+colorful vegetables, for example: 100g cooked quinoa+1 chicken breast+half carrot+half cucumber.

/kloc-do a little exercise after dinner at 0/3: 00.

After lunch, the body will feel sleepy because of the high blood sugar. At this time, it is not recommended to sit or lie down immediately, but to stand for a while or walk for 20 minutes to avoid fat accumulation.

If you have the habit of taking a nap, you can rest after 20 minutes after meals, and the nap time can be kept at about 20 minutes. Don't sleep too long

/kloc-eat some healthy snacks at 0/5: 00-16: 00.

At this time, it's time to add food in the afternoon. Such as fruit in the morning, sugar-free yogurt, pure milk and so on. The total amount of food selected for extra meals shall not exceed 200 calories.

Pay attention to one detail If you eat fruit in the morning, try to choose dairy products in the afternoon and make mistakes as quickly as possible ~

18: 00- 19: 00 have a small but fine dinner.

Dinner is also a key meal! If you don't eat dinner, the difference between lunch on the first day and breakfast on the second day is 18 hours. Long-term fasting is more likely to overeat at night or the next day, which is not conducive to gastrointestinal health.

The recipe of light dinner: coarse grains+meat and egg milk+various vegetables, such as: 1 bowl of oatmeal rice+1 salmon+1 stir-fried asparagus.

Exercise moderately at 20: 00 to help sleep.

3-4 hours before going to bed, you can do some exercise to make your body feel slightly tired and help you fall asleep!

But it is not advisable to do high-intensity strenuous exercise before going to bed, otherwise it will make the brain in an excited state and affect sleep!

Turn off electronic products from 22: 00 to 23: 00, and turn off the lights to sleep.

Nowadays, people's insomnia is often accompanied by the use of electronic products and the blue light emitted by electronic products, which will hinder the secretion of melatonin in the body and thus affect sleep.

Therefore, one hour before going to bed, it is recommended to turn off electronic devices, read paper books or listen to songs in advance.

The best time to fall asleep is10: 00-11:00 at night, and you should sleep for 7-8 hours every day.

Suddenly you can lose weight with twice the effort!