The peak season for weight loss is approaching again. In the summer season when lying down and sweating, take the opportunity to brush fat together. Studies have proven that this set of time life tables can most effectively help us lose fat.
[06:00-08:00] Within half an hour after getting up, you can walk downstairs and exercise your body at low intensity. Your exercise while the body is still asleep can make body fat unpredictable. Seize this golden time period, half an hour to one hourSports effect. Walk quickly around the community, or take a short jog.
[07:00-09:00] Drink 2 cups (approximately 227ml per cup) of warm water to replenish the lack of water overnight, and quickly drink and effectively pass the intestines. Studies in the United States have confirmed that compared with people who do not drink water after getting up, people who drink water can lose 5 pounds, or about 2.3 kg.
【10:00-11:00】Whether you are working or studying, drink during this timeA cup of hot tea or coffee. The brain's hunger and thirst center are located in the hypothalamus, so it is possible to mistake the feeling of thirst for hunger and eat some high-calorie foods. It is recommended that you can choose green tea or white tea. Coffee is best to drink American style. If you are not used to drinking American style coffee, you can add a little milk to it. It is very effective in enhancing satiety.
【12:00-14:00】Choose a small nap during this time period, 15-20 minutes, which is enough to quickly charge the body and increase metabolism without affecting night sleep.
【16:00-19:00】It is true that you can lose weight without dinner, but there is no guarantee that you will be hungry in the middle of the night and you will not eat some snacks. I will get fat. I suggest eating dinner and end dinner earlier. For dinner, you can choose some low-fat and easy-to-digest foods. Staple food or big fish and meat will be avoided.
【18:00 -20:00] Do some aerobic exercises according to your athletic ability, such as running, aerobics, and yoga. The body functions best during this period, which is very helpful for strengthening muscles and improving basal metabolism. If you can add more no Aerobic exercise (strength training) will make you do more with less. Experiments have shown that fitness during this time period can increase muscle fitness by 22% more than other time periods.
【20:00-21:00】Drink before bed A small cup of low-fat yogurt helps the brain secretionMelatonin is very helpful to improve sleep quality.
【21:00-22:00】"Power off"! ! I mean stay away from TV, computer or mobile phone, etc. I know this is difficult, and I am working hard to do this myself. Blue light not only makes the skin darker and worse, but also affects sleep. Dim the lights, light up the aromatherapy, read a book and listen to music.
【22:00-24:00】Be sure to fall asleep before 24 o'clock at the latest. Keep daily solidGo to bed and wake up at a fixed time so that the body remembers your living habits. This is also a very important and effective point for weight loss.
Collect this article and set a schedule for yourself and strictly implement it. Come and tell me how much I lost today, one month later, I will be happy for you.