Here is a series of schedules that can be done in the diet daily, namely:
6-8 o'clock in the morning: Move your body
Half an hour after you wake up and before breakfast, move your body by doing a light olehraga to 20 minutes. Research shows that exercising before breakfast can help you burn fat more efficiently.
It would be better if you exercise in the sun. Morning sunlight helps your body to reset your sleep cycle and you can get vitamin D naturally.
At 7:00 to 8:00: Drinking water
Before you get your breakfast, drink two glasses of water. Research shows that people who drank this amount every morning before breakfast can help you lose weight by 2 pounds.
At 8:00 to 9:00: Breakfast
When you wake up, you can also wake ghrelin, a hormone that makes your stomach feel hungry. Do not ignore the hunger because the body will produce more ghrelin again until noon and end up making you hungry and eat too much.
To suppress the effects of ghrelin, eat foods that contain complex carbohydrates and protein, like eggs and bread wheat, at least one hour after waking.
At 10:00 to 11:00: Eat a healthy snack
Ghrelin become inactive after you eat foods that contain carbohydrates and protein for breakfast. These hormones will start to rise again a few hours before lunch.
To prevent too hungry when you eat lunch, eat healthy snacks in small portions at this hour. You can eat a piece of fruit or yogurt.
At 12:00 to 13:00: Lunch
At the time of day, the body activate galanin, another hunger hormone that makes you want fatty foods. However, galanin-fat foods can produce more and make you eat more fat.
Instead, choose foods that contain complex carbohydrates and protein during lunch, such as chicken, vegetables, vegetable soup or beans.
At 14:00 to 15:00: Take a nap 15 minutes (if possible)
At 15.30: last caffeine intake
When you need a boost of energy in the afternoon, you can get it by drinking beverages containing caffeine such as coffee or tea. Do not drink coffee after 16.00 because it can disrupt the circadian rhythm of the heart and keep you awake longer at night.
At 4:00 p.m. to 18:00: Exercise the power
Now is the time to exercise or strength training. At the time of the afternoon, your body temperature is higher and more primed for exercise. In one study, the evening exercise can build muscle by 22 percent over the gym in the morning.
At 6:00 p.m. to 7:00 p.m.: Dinner
To ensure you do not wake up hungry in the middle of the night, eat healthy fats in moderation such as fatty portions of fish oil, for your dinner. Do not pass these hours if you want to have dinner.
21:00 pm: Eat a healthy snack
Enjoy a light snack before bed such as a serving of low fat yogurt. Carbohydrates in the evening light also produced tryptophan, which helps your brain produce serotonin. Serotonin is a chemical that triggers your body to produce melatonin, the sleep hormone.
At 21:00 to 22:30: Turn off electronic devices
Turn off electronic devices such as computers and TV 2 hours before bedtime. The electronic device emits blue light spectrum that is more annoying than regular light bulbs. Sleep disorders can put you at higher risk of obesity.
At 21:30 to 23:00: Sleeping
Go to bed at the same time every night can make you have a regular sleep schedule. Adequate sleep also give depth to your fitter in the morning and be healthier.
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