(early) morning

Countermeasures of losing weight

Adjust your work and rest habits

Let yourself get into the good habit of going to bed early and getting up early, and fall asleep before 1 1 at night to ensure 7-8 hours of high-quality sleep. A stable biological clock is more conducive to the normal operation of metabolism. Drinking a cup of warm water after getting up can not only reduce the blood viscosity, but also clean the intestines and promote metabolism.

Have a balanced breakfast.

In addition to eating breakfast in time, we should also ensure a balanced and comprehensive nutrition. It is best to give priority to coarse grains as the staple food, and add fresh fruits and vegetables and low-fat meat to provide you with rich dietary fiber and protein, which is not only full, but also good for losing weight. It is suggested that women's breakfast calories should be controlled at about 340-440 calories, and men should be controlled at about 450-550 calories.

65438+ 0 hours before meals

Countermeasures of losing weight

Have a glass of water or yogurt.

Drinking a glass of water before meals 1 hour not only has a certain appetite suppression effect, but also helps to lubricate the intestines. Yogurt contains protein, which can make you feel full. Its lactic acid bacteria can promote gastrointestinal peristalsis and help digestion of food after meals.

Eat fruits rich in dietary fiber.

Fruit supplements vitamins, minerals and other nutrients for the body, and its dietary fiber can also effectively alleviate hunger. However, don't eat fruit with too strong sour taste, otherwise it will increase your appetite and greatly increase your appetite.

Afternoon tea time

Countermeasures to lose weight: stay away from high-calorie snacks

Afternoon tea can really relieve stress, but avoid foods high in sugar and fat. In fact, healthy snacks such as nuts and oats are good choices. They can not only make you feel full, but also reduce the risk of getting fat. However, pay attention to the intake. It is suggested to control the calories of food within 200 calories, but the premise is that the total intake of food in one day cannot exceed the standard.

After exercise

Countermeasures to lose weight: properly supplement protein and replenish water in time.

Protein is the raw material of muscle, and it is essential to supplement protein after exercise. Eating some high-protein foods such as eggs, fish, chicken breast and milk after half an hour of exercise can effectively reduce muscle loss and promote muscle repair and growth. Because the body will sweat a lot during exercise, taking a break 15 minutes after exercise and drinking a cup of 200 ml of water can help the body replenish the water lost during exercise, but remember to sip it many times and don't drink ice water, because the body temperature will rise after exercise. If you drink too cold water, it may cause gastrointestinal discomfort.

Before going to bed

Countermeasures to lose weight: dinner should be light, but you can't help eating it.

Because the human body does less exercise at night, it is best to eat light dinner on the premise of ensuring balanced nutrition, otherwise it is difficult to consume excessive calories. But don't skip dinner directly, or you will increase your chances of eating supper because of excessive hunger, but you will risk getting fat.