Summer is the best time to lose weight.
7: 00 to 9: 00: Drink 2 glasses of water. Drink at least 2 glasses of water (about 227 ml each) 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.
10 ~ 1 1: Have a cup of hot tea. The hunger center of the brain is located in the hypothalamus. If you mistake thirst for hunger, it is easy to eat junk food. Drinking a cup of hot tea or coffee at this time can not only quench your thirst, but also keep you full for a longer time.
14: take a nap. Taking a nap 15~20 minutes can not only make the body recharge quickly, but also help to maintain normal metabolism without affecting sleep at night.
16 ~20: Do some aerobic exercise. This period is the best time for strength training and aerobic exercise, which is conducive to strengthening muscles. It is found that the effect of fitness at this time is better than earlier, and the muscles can be increased by 22%.
15 ~ 19: eat. To ensure that you don't wake up hungry in the middle of the night, you should add a healthy fat, such as flaxseed and fish oil, to your dinner.
20: 00 ~2 1: Have a cup of yogurt. 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 the quality of sleep.
2 1 ~22: 30: "Power failure". 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.
2 1: 30 ~23: 00: get ready for bed. Going to bed and getting up regularly every day helps to maintain a higher quality of sleep and lose weight more successfully.
Common problems of losing weight in summer
Myth 1: It's not that the more you sweat, the faster you lose weight.
Because fat is not excreted through sweat, fat is theoretically consumed by the human body itself. For example, aerobic exercise consumes energy from sugar and fat. Exercise consumes the energy provided by these fats,
Eventually it will turn into carbon dioxide and water and be excreted.
Myth 2: The metabolism is high in summer, and eating delicacies will not make you fat.
Although the metabolism is high and the food is naturally consumed faster, it does not mean that you are not fat. If you just eat and don't exercise, it is impossible to lose weight naturally. In summer, we should keep exercising and control our diet.
Myth 3: The greater the intensity of exercise, the better.
The fat in our body is not only affected by exercise intensity, but also by exercise time. Moderate exercise intensity is the best. Excessive exercise, beyond the body's load capacity, a little carelessness will also lead to joint and muscle damage, which is counterproductive.
Taboos to lose weight in summer
1, no high-calorie snacks
In summer, most people like to go out to eat midnight snack, drink ice spleen and eat barbecue. If you want to lose weight, you'd better give up this enjoyment and just soak a cup of oatmeal at home.
2. It is forbidden to take fruit as dinner.
Fruit is rich in nutrition and is regarded as the most popular diet food. But some fruits have relatively high sugar content. If you take fruit as a meal, excessive intake will turn into fat, which will definitely affect your weight loss plan in summer.
3. Don't eat breakfast.
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
4. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
5. No cake and dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
6. When I sweat, I mistakenly think I'm losing weight?
Many people think that they lose weight when they sweat in summer. No, because all the water is reduced. We may drink more water, and then the weight we just lost will come back. In fact, reducing fat has nothing to do with sweating. The real body fat reduction depends on "exercise", and exercise cannot be "paid in installments". To choose "one-time payment", it is best to lose weight for more than 20 minutes at a time in summer.