To lose weight, rather than just depending on what you eat and how much exercise, but also each component of the activities you do throughout the day.
Research shows that in most people’s bodies, eat and sleep cycle has been broken completely, because improper meals and too much artificial light at night. The result, you are stuck in a ‘cycle of fat, which causes a constant flow of the hunger hormone that makes you susceptible to food cravings.
In order to successfully lose weight, try doing the whole day just in time, so the cycle of the body was not disturbed.
The following activities throughout the day that help you lose weight, as reported by foxnews,:
1. 6-8 hours, exercising in the morning
Within half an hour before breakfast, do at least 20 minutes of cardio exercise. Outdoor sports better, because the morning sun helps the body naturally to reset itself with the sleep cycle.
2. Hours 6:55 to 8:55, drink
Before breakfast, drink 2 glasses of water. Research shows that people who drink water before meals to lose 2 kg more weight.
3. 7-9 hours, breakfast
Also wake up the body clock ghrelin, a hormone that tells you the hunger. Ignoring ghrelin would make the body produce more, which ultimately makes you hungry. To suppress the effects of ghrelin, eat a mix of complex carbohydrates and protein, like eggs and wheat toast, one hour after waking.
4. 10-11 hours, a healthy snack
Ghrelin began to rise again a few hours before lunch. Effects of these hormones can die instantly when you eat carbohydrates and protein. Therefore, before lunch you should eat healthy snacks like fruits.
5. 12-13 hours, lunch
Galanin, another hormone that causes hunger and make you crave fat, up around lunchtime. However, fatty foods cause the body to produce more galanin, which then tells you to eat more fat. Instead, the contents of the stomach at lunchtime with complex carbohydrates and protein, like chicken-vegetable soup or brown rice with egg.
6. 14-15 hours, a short nap
No need for long, 15 to 20 minute nap can give your body energy without affecting your ability to sleep at night.
7. 15:30 hours, drinking coffee
Need to add the spirit? This is your last time to drink a cup of caffeine as coffee.Drinking coffee after 16 hours can disrupt your circadian rhythm and make it difficult to sleep at night.
8. 16-18 hours, afternoon sports
This is the time to do strength training combined with cardio. At this hour, the body temperature becomes higher, so will get you primed for exercise. In one study, people who exercise in the afternoon or early evening can build muscle more than 22 percent of morning exercise.
9. 17-19 hours, dinner
To ensure you do not wake up hungry in the middle of the night, add a portion of healthy fats, like flaxseed or fish oil. If you are a drinker of wine, pour the wine at dinner. Drinking alcohol is more than these hours may interfere with REM sleep, thus making you more likely to wake up at night.
10. 21-21.30 hours, a healthy snack before bed
Enjoy a healthy snack before bedtime carbohydrate-based, such as low-fat yogurt or a banana. These snacks can make the body produce tryptophan, which helps the brain produce serotonin, a hormone that triggers the body’s happy to make the sleep hormone melatonin.
11. 21-22.30 hours, turn off the TV
To be able to sleep well, you should keep your electronic devices, including a TV that can emit blue light spectrum that can interfere with sleep. For more relaxing, try reading a book or a warm bath in dim light, so you are ready to fall asleep.
12. 21.30-23 hours, sleep the night
Sleep at the same time every night and wake up at the same time in the morning, even on weekends, will make your circadian cycle works well.
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