6:00-8:00 is a relaxing morning exercise moment.
6:00-7:00: Drink water to detoxify and lose weight. Drinking a cup of boiled water on an empty stomach when you wake up in the morning can promote blood circulation, help eliminate toxins in the body, prevent constipation, and make your skin tender and tender!
7:00-8:00: Exercise in the morning.
Take active exercise after getting up, do morning yoga, do some stretching exercises, or go downstairs for a walk in half an hour. Morning exercise can help the body burn fat more effectively, and outdoor exercise has better effect.
From 7: 00 to 9: 00, you will lose 5 pounds of drinking time.
As we all know, you should drink at least eight glasses of water every day under the premise of health, and the drinking time of the first two glasses of water is 7-9 o'clock. People who drink at least two cups of 227 ml pure water after getting up can lose at least 5 kg, about 2.3 kg, than those who don't drink water after getting up.
Have a cup of hot tea from nine to half past nine.
At this time, a cup of hot tea can not only speed up metabolism, but also relieve temporary hunger and prevent overeating at noon.
1 1:00 calcium supplement
The results showed that people who supplemented calcium 15DD every day gained less body fat than those who did not. The daily intake of calcium recommended by China Nutrition Society is 800- 1 1,000 mg. For people who lose weight, it is recommended to supplement calcium source food every day or use calcium directly.
Have a vegetable lunch.
Be sure to have balanced nutrition and diversified food, 3 lunches, one vegetable, 1 kind of meat. In addition, drinking water half an hour before lunch can also control appetite and help to keep fit. Drinking water for half an hour after a meal can strengthen the digestive function of the body and contribute to the absorption of nutrients. Promote nutrient absorption and reduce fat accumulation.
/kloc-get a beauty sleep at 0/4: 00.
Taking a nap 15-20 minutes can not only make the body recharge quickly, but also help maintain normal metabolism without affecting sleep at night. After waking up, a cup of healthy mineral water instead of coffee and other refreshing drinks and a large glass of water will not only help to clear your head, but also bring no side effects to your body.
15:00 fidgety
Stretching your legs and walking back and forth in your seat are all non-athletic heat-producing activities. Unconsciously completing exercise tasks will be more patient and beneficial to lose weight.
/kloc-have a snack at 0/6: 30
Eating a handful of high-protein snacks such as nuts or protein bars at 0: 00/6: 30 in the afternoon is not only nutritional support for evening exercise, but also can prevent overeating at dinner.
18:00 dinner
Guarantee your dinner. You definitely need a normal dinner, and you can enjoy it even during your weight loss, but be careful not to be too greasy, refreshing and simple. Eat foods rich in protein and magnesium, calcium and potassium in a balanced way. Such as skinless poultry, fish, shrimp, whole grain food, brown rice, nuts, fresh fruits and vegetables.
18:30-20:00 Aerobic exercise
30 minutes after a meal is the best time to do aerobic exercise and sweat profusely. At this time, the body function is the best, and it is the most reasonable time for strength training and aerobic exercise. You can use this time to consume a lot of body heat to achieve the effect of slimming and shaping. It is best to use aerobic exercise combined with anaerobic exercise to quickly reduce fat and shape.
Add yogurt to relax at 20: 30-2 1: 00.
Drinking a cup of low-fat yogurt after exercise can not only relieve hunger after exercise, but also help digestion. In addition, yogurt can also promote melatonin secretion in the brain and improve sleep quality.
2 1:00-22:30 Power outage time+rest
Stay away from computers, televisions and telephones after 2 1 p.m. The blue light emitted by electrical appliances will affect the quality of sleep and make it difficult for people to fall asleep. Taking a salt bath, adding a proper amount of bath salt to water and taking a hot bath, especially in winter, twice a week1~, can speed up the process of losing weight. Then sleep peacefully, and you can have a good sleep.
Super practical weight loss advice
Don't sit down immediately after a meal, which will help the peak blood sugar drop after a meal, and it is not easy to synthesize so much fat. It is also not recommended to do strenuous exercise immediately. It is recommended to clear the table, clean the house, take a walk and other activities. Standing against the wall is also good.
For a big meal, start with the expensive one and try to eat less staple food. Expensive food, usually seafood, fish and shellfish, or exquisite dishes, mainly protein, is generally small and not easy to gain weight. Eat more vegetables and try to eat less staple food.
The speed of eating is reduced by one third. Studies have found that eating too fast is an important behavioral factor that makes you fat. People's appetite is controlled by the feeding center of hypothalamus, and it takes time for all kinds of information of digestive tract to reach hypothalamus. Eating too fast, the brain has not had time to fully feel the "full" information, and the stomach has been stuffed with too many things. Chew slowly, so that the brain sometimes receives the information of "satiety" indirectly. It is not easy to eat more.