Tips to lose weight safely is the ideal way of doing activities all day on time. The following activities throughout the day that can help us lose weight and some of the benefits to our lives :
1. 6-8 hours, morning exercise
Within half an hour before breakfast, do at least 20 minutes of cardio exercise. Outdoor sports better, because the morning sunlight helps your body naturally reset itself to the sleep cycle.
2. Hours 6:55 to 8:55, drink
Before breakfast, drink 2 glasses of water. Research shows that people who drank water before meals can lose 2 pounds over weight.
3. 7-9 hours, breakfast
Body clock also wakes ghrelin, a hormone that tells your hunger. Ignoring ghrelin would make the body produce more, which ultimately makes you hungry. To suppress ghrelin effect, eat a mix of complex carbohydrates and protein, such as eggs and whole wheat toast, one hour after waking.
4. 10-11 hours, healthy snacking
Ghrelin began to rise again a few hours before lunch. Effects of this hormone can die instantly when you eat carbs and protein. For it, before lunch you should eat healthy snacks like fruits.
5. 12-13 hours, lunch
Galanin, another hormone that causes hunger and makes you crave fat, up around lunch time. 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 lunch with complex carbohydrates and protein, such as chicken-vegetable soup or brown rice with egg.
6. 14-15 hours, take a short nap
No need for long, 15 to 20 minute nap was able to give your body energy without affecting your ability to sleep at night.
7. 15:30 hours, drinking coffee
Need pep? This is your last time to drink a cup of caffeine like 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
It is time to do strength training plus cardio. At this hour, the body temperature is higher so it will keep you primed for exercise. In one study, people who exercise in the late afternoon or early evening can build 22 percent more muscle than morning exercise.
9. 17-19 hours, dinner
To ensure you do not wake up hungry in the middle of the night because, add the portion of healthy fats, such as fish oil. If you are a wine drinker, pour wine at this dinner. Drinking alcohol over this clock can disrupt sleep thus making you more often wake up at night.
10. Hours 21-21.30, healthy snack before bed
Enjoy a healthy snack before bedtime carbohydrate-based, such as low-fat yogurt or a banana. This snack can make the body produce tryptophan, which helps the brain produce serotonin, the happy hormone that triggers the body to make melatonin, the sleep hormone.
11. 21-22.30 hours, turn off the TV
To be able to sleep well, you should keep your electronic devices, including TVs that can emit blue light spectrum that can disrupt sleep. For more soothing, 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 also in the morning, even on weekends, will make your circadian cycle works well.
Tips to lose weight safely is based on research showing that most people in the body, eat and sleep cycle completely broken, because the time is not right and eating too much artificial light evenings. As a result, we are stuck in a 'cycle of fat', which led to a constant flow of hunger hormones that makes us vulnerable to food cravings.
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