1.6-8 o'clock: breakfast+morning exercise time
Drinking a cup of warm water after getting up helps to replenish water quickly, improve metabolism and reduce the risk of stroke and other diseases.
2. Eating protein for breakfast is very important for reducing fat. Ensure at least 20 ~ 35g protein intake, and choose high-quality breakfast protein sources such as eggs, dairy products, lean meat and whey protein powder, which can not only help you prevent muscle decomposition, improve metabolism, but also enhance satiety.
3, easy morning exercise time, morning exercise can effectively burn fat, the intensity does not need to be so great, just walk in the community, and even do some morning wake-up training.
2.7-9 o'clock: drinking time
Let you reduce your drinking time by 5 Jin and drink at least two glasses of water. Compared with people who don't drink water after getting up, people who drink water can lose 5 pounds more (about 2.3 kilograms). Your minimum goal is to consume 40ml/ water per kilogram of body weight every day. During the period of reducing fat, you can even drink as much as 4L throughout the day.
3. 10- 1 1 point: tea time.
The center of brain hunger and thirst is located in the hypothalamus. If you mistake thirst for hunger, it is easy to eat snacks and drink a cup of hot tea, which not only quenches thirst but also increases satiety.
4. 12-14: lunch time.
1. Drinking 2 glasses of water half an hour before lunch helps to improve metabolism, enhance satiety and help you eat less food.
2. Lunch should be nutritious, including staple food, vegetables and protein food. The staple food is mainly low GI food, such as oats, brown rice, sweet potatoes and other coarse grains; Protein food is mainly high-quality meat, such as chicken, beef, fish, eggs and dairy products. Don't eat too much staple food for lunch, it will enhance sleepiness and affect your study and work in the afternoon. You should eat more protein.
You can exercise your muscles properly after lunch, such as walking. If you are energetic, you can also do 10-30 minutes of full-body exercise, such as circular training (exercise for 30-60 minutes after lunch).
5. 14 ~ 17: Don't forget to take a lunch break.
1. The best time for a nap is from 2 pm to 5 pm. Taking a nap for 30 minutes during this time can effectively improve the sharpness of the brain and supplement sleep. If it is not convenient to take a lunch break during this period, you can also find another time period, taking a nap 10- 15 minutes.
2. Pay attention to your drinking water and drink plenty of water!
3. If you want to add meals in the afternoon, please choose foods with high protein and low carbon water, which is more conducive to your health and reminder.
6. 18: 00 -20: 00: dinner+exercise time
1, don't think that you should skip dinner to lose weight! Your dinner should be equally rich without exceeding the calories of the whole day. The matching scheme of dinner is similar to that of lunch, and you need to eat enough vegetables. Generally speaking, from the visual point of view, the area of vegetables should be twice that of staple food.
2. Sweating and aerobic exercise. At this time, the fitness effect is better than earlier, and it can increase muscles by 22%. Strength training and aerobic exercise are enough.
3. Although the best exercise time is 16-20, it is difficult for office workers to grasp this time. You can change the exercise time freely, but don't forget to stretch and relax after exercise. Conditional bodybuilders suggest supplementing 20-40g whey protein after exercise.
Seven, 20-2 1: Have some yogurt.
Adding yogurt to relax your body and mind Eating low-fat yogurt before going to bed not only prepares for fasting before going to bed, but also helps the brain to secrete melatonin and improve sleep.
8. 2 1-22: power failure time
Stay away from computers, televisions and mobile phones after 2 1 p.m. Their blue light can easily disrupt sleep. Bathing or reading is a good choice.
Nine, 22-23: Get ready for bed.
Going to bed and getting up regularly every day helps to maintain a high quality of sleep and help to lose weight.
How's it going? Have you mastered the above optimal fat reduction schedule?