hi, Xiao Zhen is here!
Do babies have questions about "Am I thin today?" day after day looking for answers on the weight scale.
But the answer is not what I think.
The weight loss knowledge that I have seen and learned in these years of weight loss is more than the three-year simulation and the five-year college entrance examination.
But there is no decent result to come up with.
In fact, as the more knowledge you have learned, the less you know how to start your own weight loss!
For example, there are too many clothes in the closet, so I don’t know which one to wear every day. Unfortunately, Xiaozhen has no such troubles.
Babies apply what they have learned, simply and rudely arrange each person's 24 hours a day.
according to this "all-day weight loss schedule" to arrange your own life, diet and exercise,I lose weight naturally!
[6 o’clock-8 o’clock] Walking + breakfast The risk of disease. The protein intake of breakfast is very important for fat loss .
guarantee at least 20~35 grams of protein intake. Choose eggs, dairy products, lean meat, whey protein powder, and other high-quality breakfast protein sources. Muscle breaks down, improves metabolism, and can also enhance satiety.
This time period is more suitable for low-intensity morning exercises. Active physical activity within half an hour of getting up is beneficial to burn fat. Walking can wake up the body and consume fat more effectively. good.
[10 am to 11 am] Drinking hot tea increases the feeling of fullness
and thirst in the brainIf you mistake thirst for hunger, you can easily eat snacks and drink a cup of hot tea, which can quench thirst and increase satiety.
[12:13] Lunch should be nutritious
2 , To help you eat less food.
lunch should be rich in nutrients, including staple food, vegetables and protein foods.
staple foods are mainly low-GI foods, such as oats, brown rice, sweet potatoes and other coarse grains; protein foods are mainly high-quality meats such as chicken, beef, fish, eggs, and dairy products.
Do not eat too much staple food for lunch, which will increase sleepiness and affect your study and work in the afternoon. You should consume more protein.
After lunch, you can move your muscles and bones appropriately, such as walking. If you are very energetic, you can also perform 10-30 minutes of systemic exercise, such as circuit training (30-60 minutes after lunch).
【15:00-16:00】Appropriate extra meals and pay attention to the amount of water you drink
At this time,Lunch is almost finished. You may feel a little hungry. You can eat some nuts, sugar-free yogurt or a cup of black coffee to refresh your mind and replenish energy.
Check your water consumption, If you drink less water, drink water quickly throughout the day.
[18:00-19:00] Have a light dinner
As the old saying goes, it’s reasonable to eat well in the morning, full at noon, and less in the evening.
It is recommended that the overall calorie ratio for dinner be 30% of the total calories in a day, while controlling the calories, achieving a balanced nutrition and light cooking style, Recommended arrangement: coarse grains + soy products/fish and shrimp + Vegetables.
Dinner should not be too early or too late. Eating too early and at night will increase the burden on the stomach. [19:30] Exercise appropriately half an hour after a meal
In order to avoid discomfort caused by exercise immediately after a meal,We recommend that you start doing some low-to-medium-intensity exercise half an hour after dinner, which consumes considerable calories and can speed up your metabolism.
If the amount of exercise is relatively large, it is recommended to add a certain amount of protein after exercise to avoid overeating caused by excessive hunger, and to promote muscle repair and growth.
The exercise time should not exceed 22:00 to avoid the brain and body being excited and affecting sleep.
【22:30】Go to bed
If you sleep too late, you will eat a night snack because you are hungry for too long, and your body’s leptin secretion will decrease.
is more prone to overeating the next day, so sleeps at 22:30 in the evening, which can avoid accidentally eating too much at night and also avoid overeating the next day.
Such an organized and scientific slimming schedule can improve your daily routine and diet, allowing you to burn fat throughout the day. Going down, you will be able to meet the most perfect self!
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