Now give everyone a copy? What is the best schedule for reducing fat? If you do it, you can get twice the result with half the effort.
1, 6: 00 -8: 00 in the morning, breakfast+morning exercise can achieve good fat-reducing effect, so work and rest must be regular. Get into the habit of getting up early every day, and drink a cup of warm water after getting up in the morning to help the body replenish the water consumed at night, improve the metabolic rate and help reduce fat.
Must eat breakfast, breakfast to ensure the intake of high-quality protein, and protein's high-calorie food is generally higher, so it is very suitable for eating in the morning, so since it can prevent muscle decomposition, without getting fat, it can also improve the body's metabolic capacity. You can choose eggs, milk, lean meat and other foods rich in high-quality protein for breakfast.
This time in the morning is suitable for low-intensity morning exercises. If you have enough time, you can do some gentle exercises such as jogging and walking to burn fat, wake up your body and improve your work efficiency in the morning.
2. 9: 00 am 9:00- 10/0, drinking water can help to lose weight, because the part of the brain responsible for hunger and thirst is located in the hypothalamus. If you don't replenish enough water to your body in time, your brain will mistake thirst for hunger, and then give orders to eat, so you can't help but want to eat snacks. Therefore, people who drink two glasses of water at this time have a magical effect of losing 5 pounds compared with people who don't drink water.
If you feel hungry at this time, you can add meals appropriately. If you go hungry blindly, it will lead to eating too much lunch, thus eating too many calories, which will easily make you fat. You can eat some apples, bananas and a small amount of snacks as complementary food, or drink a cup of hot tea to quench your thirst and increase your satiety.
3. Drinking two glasses of water from 1 1 in the morning to 1 at noon and half an hour before lunch can improve the body's metabolic level, increase satiety and avoid overeating when eating formally. Lunch should be full and nutritious, with vegetables as the staple food, and protein should be comprehensive. The staple food should be coarse grains with low glycemic index, such as sweet potatoes and oats. The food in protein can be beef, chicken, fish and so on. The ratio of meat to vegetables is 3: 7. Don't eat too much staple food, it's easy to get sleepy and affect your work and study in the afternoon. You should eat more protein food.
Don't sit or lie down immediately within half an hour after lunch. You can stand against the wall for half an hour or stand for half an hour.
4, noon 1 to 2 o'clock, lunch break should not be too long, generally 20 to 30 minutes is more appropriate, if you sleep too long, it is easy to get dizzy, affecting the afternoon work and the quality of sleep at night. A short nap can improve metabolic efficiency at work and in the afternoon.
During afternoon tea, many people will feel hungry in the afternoon because of the long interval between lunch and dinner. At this time, you can have afternoon tea, which can not only avoid eating too many calories at dinner, but also help to reduce fat.
Just afternoon tea, don't eat it like dinner, eat it simply, mainly low-calorie food, you can eat an apple and a handful of nuts.
6. From 4 pm to 6 pm, if you want to lose weight during exercise time, exercise is very important, and it is more appropriate to do exercise from 4 pm to 6 pm. This time is the time when the body's metabolism is relatively fast in a day. You can use this time to do exercise and consume more calories. You can take a combination of aerobic and anaerobic exercise, which can effectively increase muscle and reduce fat and make weight loss get twice the result with half the effort.
7. From 6 pm to 7 pm, don't skip meals because you want to be fat. Although it will lose weight in a short time, it is easy to rebound once the dinner is resumed. So, we still have dinner. You can eat less, only seven points full, mainly low-calorie foods such as vegetables and fish, and a small amount of coarse grains as the staple food. After dinner, don't add meals before going to bed.
8. 9 pm to 10, away from electronic products. If you watch electronic products before going to bed, it will easily affect your sleep. You might as well spend your time watching electronic products on reading books and listening to music, which can not only ease your mood, but also help you improve yourself.
9. At night 10 to 1 1, adequate sleep is also beneficial to lose weight, burn fat, lose weight, expel toxins from the body and moisturize the skin.
There is no shortcut to losing weight, and self-discipline can succeed. Therefore, it is necessary to develop good living habits and scientifically control diet and exercise in order to achieve the goal.