When it comes to healthy habits, such as weight control, it is not easy to establish a solid self-discipline habit, and under the many temptations and misunderstandings around us, it is not easy to establish a consistent set of healthy habits. However, please don’t forget that doing so will bring huge rewards, not only for the present, but also for your future health. This habit is not always annoying, you only need to choose the right one, and you can enjoy this journey! Here are some useful tips to help you build a more relaxed, healthier, and more enjoyable weight loss program.
Choose the best time to sleep
As many people say, "every hour counts." The most important thing to control your weight is to set an appropriate time to get up, take a nap, or fall asleep.
It is recommended that you get up at about 6 am to 7 am, drink a glass of water, let your body work in the morning or meditate, and prepare to start a new day. A number of studies have proven that exercising in the morning can reduce weight or maintain health, start metabolism more easily, make daily weight maintenance easier, improve sleep quality and promote health awareness.
rest. To rest the active body, it is recommended, for example, to slow down the rhythm after 10 am, 3 pm, and 9 pm to help improve blood circulation and body softness. But what should be done during these times? Here are some suggestions, but you can also include other personal activities.
- Take a walk
- Do stretching exercises
- If your work requires a lot of time to sit, stand up from your desk in your free time and start walking
- Watch TV, listen to music, read a book and relax
- Always prepare a glass of water
However, one thing to keep in mind during these breaks is that you should not eat snacks during the break. As long as you don’t eat a lot, you can still drink green tea and the like, as well as snacks such as fruits. Remember , We are losing weight!
Between 9 pm and 12 midnight is a good time to go to bed. You can sleep for 7 to 8 hours. This habit is usually recommended for most adults. Experts have found that lack of sleep can cause some problems, such as increased appetite and lack of appetite during the day. Exercise, snacking late at night, and reduced impulse control ability, etc. Ensuring adequate sleep can make you lose weight in a healthy way easily. If you have any trouble sleeping, there are several ways to try to sleep better at night.
Eat regularly. Have breakfast at around 7:30 in the morning or after morning transport. Please have lunch at around 12 in the afternoon. Consider having the largest meal of the day at that lunch. By 6 in the evening, you should have dinner.
Weight loss menu
breakfast. The latest research shows that a high-protein breakfast starts the day and helps reduce the risk of heart disease and diabetes. This is even more the right decision when you exercise, because it can delay your appetite and help you become stronger in the morning until lunch.
What exactly are high-protein breakfast foods? Here are some examples (but not limited to these):
- Oatmeal (preferably blueberries)
- Cottage cheese
- Egg/Sausage Sandwich
- Chocolate/Peanut Butter/Porridge
- Smoked salmon toast
- Protein pancakes
- Butter biscuits
lunch. This is the best time to eat the largest portion of a meal a day. Studies on women’s weight loss published in 2016 and 2013 respectively show that those who eat the most at lunch time rather than dinner have the greatest weight loss and a healthy lunch It should contain low-fat protein, fiber, fresh vegetables, whole grains and fruits. To balance the whole meal, it is not recommended to add sweet drinks. A glass of water is always the best choice.
dinner. Please make sure it is smaller than lunch, of course, dinner must also be nutritious food! It is usually recommended that your dinner set contains the following ingredients: salad-half of fruit or vegetables, one quarter of protein, and the rest is whole grains.
You can also include diet soup recipes, especially before dinner, to make sure your appetite is under control.
For eating snacks, you must be as small as possible and healthy, because the ultimate goal is to lose weight, but don't let yourself fall into extreme hunger. Some healthy snacks will help you avoid unhealthy snack ideas!
In addition, we recommend that dietary habits include health care products. The human body cannot naturally produce certain nutrients. Therefore, with the help of [FAT BUSTER], you can eliminate unnecessary and unhealthy fats!
Morning transport. 10-15 minutes morning exercise is an ideal choice. You can do some simple exercises after warming up, including jumping, jogging, push-ups, bow walking and whole body exercises. Each set of 20-40 reps, 2 sets of each exercise . These actions are easy, because you don't have to worry about lack of equipment, exercise does not have to be luxurious!
In addition, if you do not necessarily need to use your own car, please try not to bring convenience to yourself. Try to take public transportation so that you can walk more roads or even ride a bicycle. These activities will help keep your body active and ultimately help Achieve weight loss goals.
Experts once said that weight management is not just about exercise and sweating, there must be a strategy, and as mentioned earlier, finding the right exercise for your goal can make your journey easier and more enjoyable. You can plan your weekly exercise schedule, from resistance training to aerobic exercise, each session lasts 20 to 45 minutes.
Take a walk after a meal
Never forget to rest after a meal, especially at lunchtime. When you eat the largest meal of the day, research has shown that taking a walk after a meal has many benefits. It helps promote the digestive process and maintain healthy blood sugar levels.
Of course, the last thing in weight management and every healthy life plan you want to pursue—must be done seriously! There is nothing better than being able to maintain self-discipline. If you want to lead a healthy life, start making a weight loss plan now!