Change your schedule and talk about it.

Even if you do all the "right" things: exercise every day, eat high-protein, low-calorie food and lots of fruits and vegetables, and sleep for a long time every day, your body still warns you again and again. Why?

These problems are not your problems, but your work and rest. Daily routine plays a decisive role in people's weight, physical strength, health and mood. This book combines the ancient Ayurvedic medicine with the advanced scientific research achievements of the Nobel Prize, and makes a set of comprehensive plans for you. With small changes, you can manage your weight, sleep, stress and mood more easily and completely change your life.

Physiologists believe that the human body has its own natural rhythm, which is called circadian rhythm. It is an almost all-weather circulation mechanism, and it will reset every morning when people feel the first light. Circadian rhythm guides our body when to digest food, when to get ready for sleep, when to adjust blood pressure, metabolism, hormone secretion, body temperature, cell repair and so on.

Most of us are used to arranging our daily life with work as the center, but various sub-health problems appear day after day. According to the circadian rhythm, there are two advantages:

1. Most people want to lose weight. Even if some people feel that they don't need to lose weight, their weight is better if they change their work and rest according to the circadian rhythm.

2. The problem that many people have is fatigue, which is manifested by physical discomfort or lack of energy, and even mild depression. Arranging work and rest according to biological clock and circadian rhythm can improve this problem and store new energy.

What must be done:

1. Go to bed on time every day, preferably no later than 10: 30.

2. Put the biggest meal at noon.

3. Exercise first in the morning.

Stick to the above three points for a week, and your body will get better.

Know your sleep schedule. To make a change, first of all, you need to record and track your sleep cycle and ask yourself the following questions:

1. When you know you have to get up early for work, what time do you usually go to bed? When do you get up

2. If there is no alarm clock, can I wake up naturally on weekdays?

How long will it take you to get up after the alarm clock goes off on weekdays?

4. When do you go to bed and get up on the rest day?

Each of us has different sleep habits, so we don't need to strictly follow a specific way. The author of this book gives different suggestions for different people, aiming to help us find the right sleep mode. But in any case, the following points are important:

1. Minimize irritation before going to bed. Start to calm down about 2 hours before going to bed, stay relaxed, stay away from electronic products, take a shower, listen to soothing music and read leisure books.

2. Eat less at night. At night, our digestive system begins to slow down, and it is not easy to digest even if we eat more food, resulting in gastrointestinal burden and easy insomnia.

3. Keep the bedroom dimly lit and quiet. Try to exercise before breakfast, and it is not easy to exercise vigorously at night.

4. Don't worry about getting up early.

The book places special emphasis on meal time. In our daily life, we often eat breakfast at will (or not), eat simply at noon and eat abundantly at night. But the study found that as long as you replace the biggest dinner with lunch, you will improve your weight. The author suggests that we:

1. Eat at the same time every day.

2. Enjoy the biggest meal at noon.

3. Choose a nutritious breakfast.

4. Make up your mind not to eat snacks.

5. Reduce the number of meals, try moderate fasting and give the digestive system some time to buffer the news. The body fasted at night 10- 12 hours, and did not eat for at least three hours between meals. This mild fasting method is good for our health.

Eating and sleeping is for survival, and exercise is a habit. In order to keep your body active, you must exercise every day. The author suggests doing exercise after getting up, and then eating breakfast or doing other things. This will send an undeniable signal to the body that a new day has begun.

You don't need to do strenuous exercise for too long before breakfast, just 20-35 minutes. You can run on the treadmill or exercise outdoors. The most important thing is to insist on short-term intensive exercise every day to achieve the best exercise effect.

It is difficult for most people to start exercising and stick to it. The trick here is to do some exercise every day, even if it is less than before. When starting a new exercise plan, you can do what you can every morning, starting with a walk, walking slowly, then jogging, step by step. As long as you keep doing this, you can open your body system in the morning, take a deep breath and clear your head.

Get up on time, go to bed on time, have the biggest meal at noon, have a light dinner, and exercise first after getting up early.

Get up at 6 o'clock in the morning, drink a cup of hot water and activate the digestive system.

Exercise at 6: 0015 in the morning and gradually increase the intensity of exercise. Take a deep breath while exercising.

Breakfast is light at 7:00. Healthy food.

12:00 pm Have a big lunch at noon, but be sure to eat at the same time every day.

Take a walk outdoors at 0/2: 30 in the afternoon/kloc-0, which helps digestion and can also accept natural light.

Make a cup of herbal tea in the afternoon 1:00, and be careful not to eat snacks in the afternoon.

At 6:30 pm, dinner is light. Eat more vegetables or some protein instead of rice, bread and monosaccharide. If you are still in the office, you can have a light meal. Stop eating after eight o'clock and set aside at least two hours to get ready for bed after dinner.

Turn off the computer, mobile phone and TV at 8: 30 in the evening, and start reading, meditating, taking a bath, keeping a diary or other things at night. Relax at this time and calm yourself down.

Turn off the lights at night from 10: 00 to 10: 30. Even if you can't fall asleep immediately in the first few nights, take a deep breath, relax and wait for sleep.

My basic sleep schedule is very regular. I usually get up at half past five in summer. Before listening to the audio, I suggest that I get up at sunrise and use natural light to help me get up. Now start pushing forward gradually, and you will naturally wake up and get up before five o'clock. One of the great advantages of getting up early is that you will be very sleepy at night, usually falling asleep at 9: 30 to 10.

I don't do very well in sports and diet, which may be the reason why I have been unable to lose weight. I used to exercise (walk or run) at night, and I was prone to overeating at dinner. I often add snacks or fruits in the afternoon. Now start to adjust according to the suggestions in the book. Start jogging for half an hour after getting up early, stretch and wash, and prepare breakfast and lunch. The extra two hours in the morning will make your day more leisurely. Moreover, the sweat after jogging can take away fatigue and start the good spirit of the day. Dinner has also begun to adjust, reducing the intake of carbohydrates (rice and noodles), stick to it, and hope that your health will get better and better.

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