1. Be sure to have breakfast before 9 am. Recipe 1: skim milk, eggs and whole wheat bread. Recipe 2: Sugar-free soybean milk, eggs and half corn. Benefits: After breakfast, your metabolism will speed up. On the contrary, if you haven't had breakfast or breakfast lunch after 9 o'clock, your metabolism will be in a very depressed state.

2. Eat fruit before 4 pm. Suggested fruits: strawberries, pears, cherry tomatoes, apples, kiwis, pitaya and blueberries. Suggestion: Don't eat fruits and cakes after 4 o'clock, because the sugar content of fruits and cakes is too high. Don't eat fat after this time, or you will gain weight more easily.

3. After eating before 7 pm, it is recommended to have dinner: scientific collocation method: high-quality carbohydrate+high protein+dietary fiber; Reference collocation: brown rice, fried chicken breast, boiled vegetables and food can all be substituted. Reason: If we eat after 7 o'clock, we need a short time to fall asleep, so the energy generated by food can't be consumed by the body, which leads to energy accumulation in the body and conversion into fat.

4, don't eat carbohydrates for a few hours before going to bed, the reason: at night, the human body's exercise is reduced, metabolism is slowed down, and digestion ability is also weakened. Never eat any carbohydrate snacks or high-sugar fruits. Countermeasures to lose weight: If you are really hungry and can't sleep, you can add meals in moderation and choose low-calorie foods. Skim milk, sugar-free yogurt, carrots, cucumbers.