After investigation, I found that these friends all have the same shortcomings! That's a bad habit of working and sleeping, and I often stay up late.
The so-called body is the capital of revolution, healthy work and rest is the basis of fitness training, and bad living habits will do harm to your body and mind. Whether you are losing weight or gaining muscle, you must have good habits of work and rest. Below we will bring you a weight loss schedule!
I. Good morning
1, warm water: Drinking a cup of warm water after getting up can quickly replenish body water and improve metabolism.
2, protein: weight-loss partners must pay attention to the content of protein in breakfast, to ensure that at least 20-35g of protein is ingested. Eggs, dairy products and lean meat are all good choices. Reasonable intake of protein can prevent muscle decomposition and improve satiety.
3, fat: eat some high-quality fat for breakfast, such as almonds, walnuts, avocados and so on.
Second, at noon
Drinking two glasses of water 30 minutes before lunch can improve metabolism, improve satiety and reduce food intake.
Don't eat too much staple food for lunch, it will aggravate drowsiness and affect work and study in the afternoon. Eat more protein, mainly beef, chicken and fish. Can be eaten in the order of fruits and vegetables, staple food, meat and eggs.
Third, at night
1, don't skip dinner just because you lose weight. If the calories are not over the standard, you need a nutritious dinner. You can increase the intake of vegetables, and the area of vegetables should be twice as large as the staple food. Increase the intake of protein and staple food after exercise. Carbohydrates help you sleep.
2. You can start exercising within 30-60 minutes after dinner. Every day 16: 00 to 20: 00 is the time when your body temperature is the highest, and the exercise effect is better at this time.
Fourth, before going to bed
1, don't drink before going to bed, alcohol can make you fall asleep faster, but after 1-2 hours, alcohol will cause sleep disorders and disrupt the most important sleep stage.
2, reduce the light intensity in the bedroom, prevent blue light from entering, blue light will affect the secretion of melatonin, and the reduction of melatonin secretion will make you more awake.
Go to bed 20 minutes in advance and try not to use electronic products.