Who came up with the routine. Proper sleep and biorhythms: make up the ideal daily routine. The Jack Dorsey Experience

We are glad to welcome you, dear readers! In order to always be in good shape, have time to fulfill the plans and feel cheerfulness and joy in the morning, you just need to organize the correct daily routine for everything. Because, in violation of biological rhythms, health and well-being necessarily deteriorate, this even affects mood and the ability to enjoy life. And if it so happened that you are a little "lost" from the course - it does not matter, today we will look at ways that will help you create a daily routine that is right for you.

By the way, before compiling your daily routine, I recommend with the rules that successful people use. It will serve as a great motivation for you.

Main components

1. Sleep

In the first place, of course, sleep, otherwise all the planned things will fly into hell due to the fact that it will be difficult even just to keep your eyes open, not to mention the fulfillment of duties. Good rest is vital, and should be at least 8 hours.

By the way, oversleeping also adversely affects health, paradoxically.

You should go to bed no later than 11:00 pm, otherwise your body will produce cortisol, the stress hormone. And this will eventually lead to depression, what kind of vigor and joy can we talk about then? For more detailed information study .

2. Nutrition

It should be complete, so you should not skip meals because of being busy or because you want to keep your figure. With food, the body gets the opportunity to replenish energy reserves so that you have the strength to work and, in general, want something. Among other things, various vitamins and microelements are supplied.

3. Rest

Be sure, despite being busy, take breaks, otherwise you will start to spend your reserve resources, and this threatens to cause serious illnesses. So once you're done, give yourself the opportunity to do things that bring you joy and help you recover.

And if you don’t know how to organize your leisure time, because you are used to devoting all your time only to your career, then make a wish list. Many of you periodically arose, but you did not dare to bring them to life - immediately proceed to implementation.

4. Physical activity

They are necessary for both adults and children. Going in for sports improves health, helps to cope with stress, increases self-esteem, endurance, mood and activity.

5. Work

A rare person lives without having to fulfill any duties. Realization of one's abilities allows not only earning one's daily bread, but also satisfying needs, showing ambitions, which, in the end, will lead to success and self-respect.

Due to the fact that all people are different, it is impossible to offer the only true and ideal plan. Therefore, here I will give an example of a schedule that is most suitable for most according to biological rhythms.

So, the most effective and useful daily routine:

The first half of the day

6.00 – 7.00 - Internal processes are launched, adrenaline is produced, which is responsible for activity and vigor. It is best to do yoga at this time, do exercises, this will help to enrich the organs with oxygen and tune in for the coming day. By the way, the neurologist Pam Spoor calls for making love at this particular time, as a number of hormones are released, which has a positive effect on the state of the body. At night, apart from pleasure, other effects can not be expected.

7.00 – 8.00 - After your morning activity, it's time to replenish your calorie supply. Breakfast should be hearty, even if you save your figure, you can take a chance and treat yourself to a bun. Do you know why? Because, firstly, before the evening you will have time to spend extra calories, and secondly, most of them will go “to the brain”, since it spent a lot of energy during the night, creating dreams and processing the information received earlier.

8.00 – 8.15 - the most favorable time for taking medicines and a complex of vitamins, provided that you have eaten, otherwise the body will instantly remove them with the help of urine, and there will be no result.

8.15 – 9.00 - if possible, take a short walk before studying or working, because for a person who has a busy day, it is very important to get enough oxygen. This will ensure the efficiency of brain activity, the absence of headaches and cheerfulness, good mood. Try to get out of the house a little earlier so that you can walk down the street and get another dose of vitamin D, which is produced due to ultraviolet radiation.

9.00 – 11.00 - get to work, and solve the most difficult tasks, since during this period your brain activity is at its peak, which makes it very easy to generate ideas and make calculations.

11.00 – 13.00 - blood gradually begins to “depart” from the brain and rush to the stomach, so you should do easier things that can be handled in a short period of time.

13.00 – 13.30 - the food that you take during this period will be quickly digested and will not cause discomfort, depriving the desire to move. So organize lunch, even if there is no particular desire to eat, you need to saturate the body at least a little.

Afternoon

13.30 – 14.00 - Organizing a visit to a medical facility would be ideal, as the activity of all organs decreases, along with sensitivity, which means that your body is not so susceptible to pain. And taking painkillers will have a longer lasting effect than if you took them at another time.

Despite the state of health and the situation, even if you are provoked into a conflict, try to control yourself and not react. The health consequences will be excessive due to the relaxation of all body systems.

15.00 – 16.00 - take a walk a little, breathe fresh air, this will help restore a feeling of activity, “wake up” the body. If at work there is no opportunity to leave for a while, at least just go to the window to "catch" the sun's rays. But this is subject to good weather.

16.00 – 18.00 - run to the gym, as training during this period is the safest and most effective. Do you know why? Because various hormones and proteins are produced that help protect the heart during intense exercise, as well as reduce the risk of muscle injury.

18.00 – 19.00 - if you need to buy new shoes - feel free to go to the store, as you will probably guess with the size. By this time, the legs swell, and in the future, the purchased shoes and so on will not put pressure on you, which cannot be said about the morning purchase.

19.00 – 20.00 - It's time for dinner. You can even afford a little alcohol, it will not bring you much harm, since the enzymes that the liver produces are at their maximum, which means they easily neutralize harmful substances.

21.00 – 22.30 - rest. Tune in to sleep, take a warm bath, ventilate the room. If necessary, if you suffer from insomnia, drink a glass of warm milk or eat a spoonful of honey. Eliminate activity, quarrels, work or “hanging out” on the Internet, otherwise the next day you can forget about cheerfulness and good mood.

Making the right schedule is only a third of the case, because the most important thing is to follow it. If you've been living your entire life without a schedule at all, it's going to be hard to take it like this and completely change. Therefore, I propose to consider the recommendations, thanks to which you can gradually “enter” the new mode without sabotaging the process.

1. Mandatory is the fixation on paper or in electronic media. As great as your memory is, this is an important step. This way you won’t “accidentally” forget about some nuance. The process of writing down symbolizes the fact that you are taking responsibility, which means that ignoring some point will serve as a silent reproach.
2. Refrain from inventing something new, just write down existing tasks and responsibilities. For example, you get up at 6 am every day to get ready for work - nothing will change, just this fact will be displayed in the schedule. But if you decide to do yoga in the evenings, and practice it on your own, you may not be able to implement it on an ongoing basis. It takes gradualness to get used to respecting boundaries, and discipline does not appear overnight.
3. Once you've made your schedule, set aside a few days to test it out for reality. I mean, due to some circumstances, you could allocate too much or too little time to implement something, which will cause the whole plan to suffer, as the clock shifts. So watch yourself for the first week, and then feel free to make the necessary adjustments.
4. The organization of the daily routine affects not only the work area, so be sure to write down household chores and rest.

Conclusion

And that’s all for today, dear readers! In order to have enough energy to accomplish what you have planned, it is important to take care of your health, so study the recommendations indicated in the article. Take care of yourself and loved ones!

The material was prepared by Alina Zhuravina.

1

The one who leads the wrong daily routine, does not observe sleep and wakefulness regimes, is immediately visible. Characteristic signs of lack of sleep are: bags under the eyes, yellow whites of the eyes with broken capillaries in them, pale skin, problems with coordination, increased nervousness, sensitivity, and even tremor.

The relationship of normal physical and mental well-being with the daily routine was noticed by scientists more than 100 years ago. Depending on the biological age of a person, approximate ideal daily routines were drawn up.

The main components of a healthy lifestyle

• Strict adherence to sleep and wakefulness;
• Balanced constant diet;
• A sufficient amount of physical activity necessary for the body;
• Following the rules of elementary hygiene;
• Normal psychological state;
• Absence bad habits.

What is the danger of non-compliance with the daily routine?

First of all, the regime shift is fraught with problems with the state of the nervous system. A person becomes apathetic to everything, or vice versa, overly irritable and nervous. Employability is markedly reduced. In addition, he becomes more susceptible to the harmful effects of stress, as well as various diseases and viruses.

In addition to influencing the psychological, the absence of a regimen also has an effect on physical state. A person constantly feels sick, exhausted and deprived of strength.

He is haunted by frequent headaches, fatigue, muscle pain and pressure problems. Also, knocking down the daily routine significantly slows down the metabolic processes, as a result of which diseases such as constipation, heaviness in the stomach, and dysbacteriosis may appear.

An individual diet should also be adjusted and balanced. As you know, the processes of digestion reach the peak of their activity from early morning to 12 noon, so if you regularly skip breakfast, you can easily earn yourself an ulcer, or gastritis.

The stomach gets used to the correct daily routine and nutrition quickly, therefore, those who lead a relatively healthy lifestyle, as a rule, do not have significant problems with digestion and absorption of nutrients.

What is the importance of maintaining a healthy lifestyle?

7:00 - 7-15 - getting out of bed

• The optimal time to wake up is 7 am. Do not rush to get out of bed right away - allow yourself to lie down for a bit. Think about what the new day will bring, consider the scenario for its further development;
• Try to drink a glass of clean water on an empty stomach immediately after waking up - this will significantly speed up and improve the quality of the digestive processes;

7:15-7-30 - morning exercises and shower

• Do not ignore exercise - during the night, human muscles become numb and lose their former elasticity. Complex of simple exercise is able to help restore their tone, and in combination with a shower, it has an amazing invigorating effect.

7:30 - 8:00 - breakfast

• Breakfast should be light and nutritious. Morning is the time when the metabolic processes in the body are very fast. Give preference to cereals, they are rich complex carbohydrates. Also, don't forget about the nutrients of raw fruits and vegetables and their overall importance for well-being and health.

8:15 - getting ready to leave the house

8:30 - leaving the house (approximate time)

9:00 - 13:30 - the first peak of working activity

13:00-14:00 - lunch break

• It is recommended to go out for a while to breathe fresh air to wake up and increase appetite;
• In order not to waste money, make it a rule to take lunch with you.

14:00-18:00 - the second peak of working activity

19:00 - 20:00 - rest

20:00 - dinner (no later than 2-3 hours before bedtime)

• Dinner should be comprehensive and nutritious, but at the same time not too overloaded with fats and simple carbohydrates. An ideal option would be a light side dish such as buckwheat porridge, vitamin salad with olive oil and baked fish.
• Do not drink too much liquid at night, especially tea, as it has diuretic properties. You should also refrain from coffee - the caffeine contained in it irritates the nerve endings and can cause insomnia.

20:30-23:00 - free time

• Before going to bed, you should take a contrast shower, or a special soothing bath;
• 15-20 minutes walk fresh air at night will help you sleep soundly;
• If you have time to get hungry - drink a glass of any low-fat dairy product.

Of course, this is only an approximate schedule of a person's daily routine. You can draw up more detailed information yourself, taking into account all aspects and nuances of your specific life activity and state of health.

How to create a daily routine, taking into account the characteristics of the male and female organisms

Due to psychophysiological characteristics, the daily routine for men and women has some differences.

Men should pay more attention to physical activity, develop and strengthen their body. Just half an hour of time, regularly devoted to training, will help to achieve amazing results and improve health.

It is useful to make morning and evening runs, and then take a contrast shower. Men should also pay attention to their diet - protein-enriched food with sufficient physical activity will help build the desired muscle mass.

Proper meals should be about 5-6 per day, you can also arrange yourself light nutritious snacks.

The lifestyle of women is more flexible due to the influence of natural monthly cycles on them. The level of physical and mental activity should depend directly on their well-being.

Women, like men, also need to make time for their physical form. There are many techniques and sports that will help keep the body in great shape, such as gymnastics, swimming, yoga, Pilates, cardio, ballroom and modern dance.

To maintain a fresh appearance, it is important not to forget that a woman should sleep at least 8-9 hours a day and carefully monitor her diet. To maintain harmony and grace of the figure, it is recommended to limit the consumption of fast food, sweets and alcoholic beverages. Preference should be given to light and wholesome food with a minimal presence of animal fats in favor of vegetable fats.

It’s almost impossible to take it like this and immediately choose a diet for yourself that would fit in all respects. The main reason is that each person has their own individual metabolism, and the nutrition scheme that one enthusiastically and enthusiastically touts may not work at all for another (and sometimes it can even be harmful).

This is where proper nutrition comes to the rescue: firstly, it does not require any diet whatsoever, and secondly, it allows a person to independently determine his diet. The task is only to approach this process competently, following a few universal rules. Here we will answer the questions: when to eat, what portions to eat, etc.

The above rules healthy eating very simple, but out of habit it can be difficult to master them. So, there may be difficulties with what to cook for lunch, what to have a snack, what foods can be combined and which ones should not, etc.

So that such difficulties do not become a problem for you, we offer you a wonderful menu option for the week (there are several dishes to choose from, so it will not be difficult to make your diet varied). As usual, consider breakfast, lunch, dinner and snacks.

Healthy eating is just as important for a set muscle mass like physical training. Food acts as a building material from which the body takes everything it needs for muscles.

Now we will make a daily routine that will suit any person, both a man and a woman.

Of course, you can make any adjustments you want.

The main components of the daily routine:

• Rise at 7:00 am.
• We woke up, went to the kitchen, drank a glass of water to start the stomach and metabolic processes.
• 7:00 - 7:15 - Easy morning work-out

• 7:15-7:30 - Taking a shower, ideally cool.
• 7:30-8:00 - Coffee or tea, breakfast required.
• 8:15 - Preparing to leave home for work.
• 8:30 - Leaving the house.
• 9:00 - 13:00 - Working hours (if you have an easy job and have free time to use social networks, I recommend reading books instead).

• 13:00 - 14:00 - Lunch (life hack: to save a certain amount per month, take lunch with you).
• Every trip to a cafe = a minus in your wallet and a plus for the money that you can later spend on something or make a useful investment.
• 14:00 - 19:00 - Work (by analogy: there is time - we develop, there is no time - we work, it makes no sense to sit out your pants, you will quickly get tired).
• Eat small snacks throughout the day to keep you hydrated and productive.

• After work, if possible, try to walk home.
• So you refresh your “brains”, and at the same time breathe fresh air.
• at 20:00 - Dinner, but no later than 2-3 hours before bedtime ( balanced diet- recipe for success).
• 21:00 - 23:00 - Free time.
• You can stupidly spend time watching TV, or you can spend a workout or take time to develop yourself. You decide.

• 23:00 - Hang up.
• Before going to bed, I advise you to take a contrast shower to fall asleep sweetly.

The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: at the thought of unattractive food (for example, the image of a piece of stale black bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.

The frequency of nutrition or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity(mental, physical labor);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

The most complete food processing.

Better digestion of food.

The highest absorption of nutrients.

Maintaining the constancy of the internal environment due to the timely receipt of vital substances in the body.

Ensuring a better outflow of bile.

The correct daily routine for everyone is different, because it all depends on many individual factors. First, choose your type:

• lark - early rise and early end;
• owl - gets up late, sleeps late, and night time is more productive for such a person, because there is more energy;
• dove - an individual biorhythm, which combines the features of an owl with a lark;
• owl - sleeps little, so activity is manifested at any time.

Even if you choose your chronotype correctly, you won’t be able to lose weight without following the following rules:

• Don't sit on strict diets. They will worsen your health even if you lose weight, it is better to stick to proper diet flax nutrition.
• Go in for sports. Do fat-burning cardio in the morning, run, walk a lot, or sign up for a pool. In the evening, choose stretching exercises (gymnastics, Pilates, yoga).
• Physical activity should not bring you to exhaustion. Watch your heart rate, which should be in the aerobic zone: 70-80% of your maximum heart rate.
• Sleep is an important thing when losing weight, because lack of rest leads to a slow metabolism. Requires 8 hours of sleep.
• Stick to hourly meals. Timed meals for weight loss effective way throw off excess weight.

If you take into account this information, you will be able to create a suitable diet for weight loss with a regimen of training and sleep. In a week you will notice how the condition of the body has improved, and in a month - a noticeable result. A weight loss regimen will help you start losing a decent amount of kilograms every month, and with regular training, you will tighten your figure.

The main principle, which in most cases is violated, is the absolute correspondence of the energy value of the calories in the food taken and the calories expended by the body in the course of its life.

There are also some other rules proper nutrition for weight loss.

Principle one: the variety of what enters the stomach should be controlled.

This principle implies a clear understanding of the incompatibility of some products with each other.

There is a certain list of products that cause irreparable harm to the body, and a list of products that have a beneficial effect on it.

• widely loved in Lately fast food food;
• sweet carbonated drinks;
• chocolate bars, due to their oversaturation with carcinogens;
• chips.

Sauces, mayonnaises and ketchups should be categorically excluded from your diet.

Benefits the body:

• the first place among the products useful for the body is, of course, occupied by fruits, vegetables and berries;
• oils: olive, linseed, corn, and, of course, sunflower.

The diet of the following principle is considered correct: the density of food intake gradually decreases in the evening.

A proper diet involves eating every 3-4 hours, this is optimal for the absorption of all nutrients and providing the body with energy.

If you neglect and eat rarely, then:

• Don't eat on the go. When you grab from the table and start walking around the apartment or office, you get short of breath and involuntarily swallow air, and this has a bad effect on the process of digesting food. Therefore, calmly sat down for a hundred li ate, and then continue to do your own thing.
• Drink enough fluids during knocks, remember - water does not lose weight and does not get fat. Drink 200-300 ml of water 12-20 minutes before meals. A day, if you eat 4 times - this is 0.8-1.2 liters. The optimal dose for men and women, if you lead a normal, measured lifestyle. If you play sports or lead an active lifestyle, then you will have more water, because. only during training you can drink 0.5-1 l of water. With a lack of water in the body, salts are poorly excreted and deposited. Often men and women confuse hunger with thirst, so first drink clean water before meals, as described above.
• Get up from the table with a slight feeling of hunger and lightness in the stomach. Your brain, 10-15 minutes after a meal, will understand how full you are, so you should not overeat, because extra calories can be deposited in subcutaneous fat.
• Limit simple carbs and favor complex carbs. TO simple carbohydrates include: sweets, cookies, cakes, cakes, ice cream, white bread and others. Complex carbohydrates include: rice, buckwheat, durum pasta, wholemeal bread, grapefruit. Include vegetables in your diet: cucumbers, tomatoes, radishes, onions, parsley, dill, cabbage, etc. They contain fiber, which has a positive effect on the digestive tract.

From this article, you understood what a diet and nutritional recommendations are. Stick to them, and your well-being will improve, health and vitality will increase.

Nutrition plays an important role in human health. Proper nutrition allows a person to feel good, be in a great mood and live for many years without problems. The essence of proper nutrition is to follow simple rules and recommendations in your diet every day.

Many people begin to take care of their health only when problems with well-being begin - and this is not right. It is necessary to take care of your health and strengthen it when you are absolutely healthy, so that diseases and problems bypass you.

Eating right doesn't mean you have to box yourself in and eat multiple foods. Below you will find 8 basic recommendations for proper nutrition and make sure that a healthy diet is varied, tasty and balanced.

Eat vegetables and fruits every day. The basics of proper nutrition - they say that vegetables and fruits contain many vitamins and nutrients that the human body needs for a healthy lifestyle.

The fiber they contain improves metabolic processes in the human body. A couple of fruits or a couple of vegetables will cost you about 50 rubles, and the benefits you will receive are 10 times more than this amount.

Vegetables and fruits are useful for the prevention of many diseases. Fiber Supports normal level cholesterol in human blood, normalizes weight, improves the functioning of the digestive tract.

In addition, fiber removes toxins from the body and controls the amount of sugar in the blood. Include vegetables and fruits in your proper diet and after a while you will notice how they positively affect your health.

Pure water- improves the functioning of all internal organs and not only. The correct diet involves drinking on an empty stomach in the morning 1 glass of water.

So you prepare your stomach for the upcoming meal, improve the removal of toxins and toxins from the body. Daily to maintain the health of the whole organism, it is recommended to drink 1-2 liters of water.

It is necessary to divide this volume into 5 parts. Remember these water nutrition basics, especially when you can drink water.

It is necessary to drink water before eating for 15-20 minutes. You do not need to drink during meals, and after 40-60 minutes, after eating, you do not need to drink either.

The body of an adult is 65-70%, in children it is 65-70%, and in older people the body is 55-60% water. Water helps fight excess weight, because if you drink 200-300 ml of water 30 minutes before a meal, your appetite will decrease.

Sugary carbonated drinks and other unhealthy foods should be reduced to a minimum or eliminated from your diet completely.

Follow the correct diet. Try to eat 4-5 times a day every day.

Thus, you will accelerate your metabolism, you will not stretch your stomach, and you will feel light during the day. It turns out that every 3-4 hours you need to sit down at the table or take pre-prepared food with you and eat where it is convenient for you.

Food in containers is convenient during work, leisure, etc. always at hand.

The diet should be balanced every day. Proper nutrition includes a sufficient amount of proteins, fats and carbohydrates.

If you lead a normal lifestyle, then the amount of protein per 1 kg of your weight should be 1 gram, carbohydrates 3-4 grams, and fat 0.5-1 g per kilogram of your weight. As a percentage of total calories, it looks like this: proteins 20-30%, carbohydrates 40-50%, fats 10-20%.

This ratio will allow you to get enough energy for the whole day, maintain your weight and feel comfortable. For example, if your weight is 70 kg, then to maintain your current weight, you need to eat 70 g of protein, 210-280 grams of carbohydrates, 35-70 grams of fat.

If you are losing weight, then increase the calorie content of your diet, if the weight is increasing, then, accordingly, reduce the calorie content of your diet.

Chew your food well. Proper nutrition means not to overload the stomach, but to help it.

If you chew food well, then already crushed food enters the gastrointestinal tract, and it is easier to digest and assimilate, and thereby reduce the load on the internal organs. Additionally, you will protect yourself from overeating and from excess body fat.

Approximately 15 minutes after eating, the human brain understands whether you are full or not. Therefore, eat slowly, at an average pace at the table.

You should not fast for a long time. Each person has busy everyday life, work, study, training, and it is not always possible to eat on time - and you have to go hungry for 5 hours or more.

If you often starve, then while eating, your body will take this into account and postpone food in subcutaneous fat, in order to create a reserve when you are starving. Thus, a person can gain excess weight, namely fat.

Metabolism is disturbed, the condition worsens with frequent hunger strikes. Try to take food in containers with you and do not starve.

Then your weight will be normal, and your metabolism will be good.

Don't get distracted while eating. Do not train yourself to eat while watching TV, laptop, etc. While eating, your brain and stomach should focus on the food. So your digestive system will work better and food will be better and faster digested and assimilated. Eat calmly, do not rush. There is no need to rush into proper nutrition.

Proper nutrition includes separating incompatible foods according to chemical composition. Some scientists believe that you can not eat protein and carbohydrate foods together, and it should be separated in your diet.

During the digestion of protein foods, an acidic environment is needed, and during the digestion of carbohydrate foods, an alkaline environment. Protein products, this is fish; chicken; bird; cottage cheese 0-2%; milk 0.5-1%; eggs without yolks, legumes, nuts and others.

Carbohydrates predominate in rice, buckwheat, cereals, cereals, durum pasta, wholemeal bread, and others.

How to cook the right foods

To preserve all the nutrients in vegetables, it is better to fry or stew them at a temperature not exceeding 60 degrees. Steaming, baking or frying at 100 degrees will help maintain the nutritional value of meat, poultry and fish.

At the same time, the process of baking a kilogram of beef tenderloin is long - from 60 minutes to two hours. Marinades help shorten this time.

High-temperature cooking with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Even a dieting adult should follow a reasonable diet:

1. Ideally, food should come to orgasm once every four hours, but if this does not happen, digestive disorders begin, eventually leading to more serious problems.
2. The correct mode of eating is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet plan for weight loss

The basic rule for those who want to lose weight is that the diet should be balanced. The total calorie content of meals per day for losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat half an hour after you wake up. At breakfast, the body should receive about 25% of the daily calories, so the food should be dense: cereals, muesli, cheese, eggs, dairy products and fiber.
• For lunch, calories should be in the amount of 50%. The plate needs to be filled a quarter with protein food (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, determine 25% of calories. A good option - seafood with vegetables, cottage cheese, lean fish dishes. Do not eat carbohydrates at night: while you sleep, they will turn into fat.
• The right diet for weight loss can not do without snacks. First time to eat light snack 2 hours after breakfast, the second - after lunch. Any snack should be within 100 kcal.

Even if you stick to four meals a day, resorting to a rational distribution of calories is worth it. If you correctly draw up a nutrition schedule, the stomach will not be overly overloaded, and the body will gradually get used to such a routine.

If you follow the right diet and a clear schedule, you can bring your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can make a proper nutrition menu for the day, and make small adjustments to it the next day. Sample Plan should be like this:

• Have a hearty breakfast in the morning. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, indulge in seafood soup, beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, you can drink a glass of red wine.

I believe that adults should definitely tell their children about proper nutrition with early age. My child is 3 years old, and we have a regimen: for breakfast we eat milk porridge, and for lunch - be sure to have soup and a main course. I give sweets or all kinds of desserts only as a snack and in strictly limited quantities.

I am professionally involved in sports and I know firsthand about the correct diet. Many of my friends and acquaintances will find such a routine unbearable, and I’m already so used to the regime that I can’t imagine how you can eat fast food, soda and crackers.

The idea of ​​a healthy lifestyle is not new, but every year it becomes more and more relevant. To be healthy, you need to follow a variety of rules. One of them has to do with planning your day. It would seem, does it really matter what time you go to bed and have dinner. However, it is the daily routine of a person leading a healthy lifestyle that is the starting principle.

The fact that health depends on lifestyle was noticed by the distant ancestors of modern people. The ancient Greeks began to formulate general principles healthy life.

The concept has evolved with the development of medicine. In the 20th century, it was discovered that a healthy lifestyle and daily routine are interconnected.

And following certain rules can greatly reduce the risk of various diseases. Health is understood not only as an existence without ailments, but also as a productive, active and long stay on this planet.

Scientists have begun to explore the components of lifestyle that help in the prevention of disease and improve its quality and duration. And we found out that such a list includes the following phenomena:

1. Refusal of any bad habits. The list has changed over the years. Once upon a time, they were understood only as alcohol abuse. About the dangers of tobacco began to speak by historical standards quite recently. Today, all substances that poison the body are harmful, as well as many other abuses, for example, sugar, fat, fast food.
2. Proper nutrition. This phenomenon also changes over the years. Today, experts are talking about a balanced diet. The diet should include a certain amount of calories, fats, proteins and carbohydrates.
3. Thoughtful physical activity. In connection with technological progress, a person is less and less engaged in natural activity: he does not need to catch up with prey in order to eat. But the body is designed with the obligatory amount of loads received, otherwise it fails faster. Therefore, doctors talk about the need for systematic physical activity for health.
4. Compliance with hygiene rules. Sanitary rules also change greatly as civilization develops. Today, the norm is washing hands after visiting the restroom and before eating, brushing your teeth twice a day, etc. Also, hardening should be attributed to this part of the lifestyle.
5. The daily routine for a healthy lifestyle is also very important. The mode of activity and rest is a way of regulating physiological processes that affect health.
6. Peace of mind. The relationship of health with the psycho-emotional state of a person is no longer in doubt. A person seeking to gain health must learn to regulate the manifestation of emotions, overcome stress and maintain reasonable optimism and harmony in the soul.

Compliance with all the rules, according to experts, leads to a significant extension of a quality and productive life without diseases.

Biorhythms affect the performance of organs, which fluctuates greatly throughout the day. For example, the heart works most efficiently from 11 to 13.

Therefore, the regime, as the basis of a healthy lifestyle, should take into account the peculiarities of the functioning of the body. The correct daily routine allows you to plan the coincidence of the greatest loads with the highest capabilities of the body.

This will allow a person to be less tired and spend their resources. Learning how to plan your day means increasing your productivity.

The regime disciplines, helps to achieve their goals more effectively. A thoughtful way of life allows you to rationally use your time and do much more: not only work, but also relax, spend time with loved ones, and engage in hobbies.

The daily routine is determined by natural rhythms. Man has existed for thousands of years in accordance with the solar and seasonal cycles. This affects the functioning of the body today. However, modern people have ceased to adhere to the traditional daily routine and, according to doctors, this adversely affects their health.

A competent daily routine for a healthy lifestyle includes the distribution of the main types of human activity, their alternation in order to increase efficiency. In total, there are, by and large, three main types of being: sleep, work and rest.

It was during work that man created the entire material world around. It is a means of ensuring for people their existence.

Labor usually requires a colossal expenditure of energy and time. Most of his life a person is busy with activities.

Sleep is the most important activity because it allows you to restore resources. During a night's rest, our blood cells are renewed, which directly affects the body's defenses.

Sleep is the best rest for human body. At this time, the functioning of all systems is rebuilt, even temperature regime changes.

The brain works very actively during sleep, but its activity has not been fully studied. It is known that he carries out the selection and processing of information received during the day.

Rest is an unproductive activity that allows you to get psycho-emotional relief. It is associated with activities that are enjoyable and do not require intense effort.

Any kind of activity is beneficial if it is harmoniously integrated into the daily routine for a healthy lifestyle. Abuse of any activity can adversely affect the health and emotional state of a person.

Since ancient times, man has synchronized his activity with the sun. He rose with the first rays and went to bed when darkness fell.

Under this mode, the functioning of human physiology was also adjusted. The systems start up in the morning, gain activity by the middle of the day, and gradually decrease their productivity by night.

Therefore, the traditional daily routine for a healthy lifestyle, an example of which can be found in many ancient texts, recommends getting up and going to bed early, taking the main meal in the morning, and alternating work and rest.

More recent routines developed by doctors specify that you should get up at about 6 o'clock in the morning. Approximately two hours should be spent on entering the working rhythm, for this you need to take a shower, do exercises.

At 8 am, the body is ready for the first meal, the gastrointestinal tract is able to work. The next two hours is the time to start work.

For this period, you should not appoint responsible meetings and meetings, since the intellect is not yet working at full capacity. But at 10 o'clock - it's time to start thinking.

At noon, you need to give the body food again. After that, for two hours the body is intensely busy digesting food and it has no time for mental activity.

At this time, you can do calm, routine work or even lie down for about 15 minutes.

From 16 to 18 - the second peak of mental and motor activity. At this time, you need to work hard.

After 18, activity begins to decline steadily, but there is still strength for motor activity. Therefore, at this time it is good to do physical education or just take a walk.

At 20:00, the body begins to prepare for sleep. There is nothing heavy anymore, but drinking green tea or kefir is the best time.

At the same time, 10 pm is the best time to go to bed, because before midnight the body is best cleansed and restored. From 24 to 6 hours, a person must sleep in order to allow the body to complete all the procedures for cleansing and processing.

Such a daily routine, of course, is very approximate. Moreover, recently doctors recommend compiling a daily regimen taking into account the age, health status and gender of a person.

The physiology of men is different from that of women. Therefore, it is advisable to draw up a regimen for each gender.

The daily routine for a healthy lifestyle in men differs primarily in that it should be given more time for physical activity. The representatives of the stronger sex need to train the body with strength exercises, as well as develop endurance through running and walking.

The day of a healthy man begins at 6-7 in the morning with muscle warm-up exercises. Breakfast should be at least 35% of the total daily diet.

Young people need to move more. Therefore, after breakfast, it is best to take a walk lasting 20-30 minutes.

It's good to get used to getting to work on foot or by bike.

Mature men should devote a lot of time to cardio training: at least 3 times a week. The optimal daily routine for a healthy lifestyle in young and middle-aged men should include 5-6 meals, but all main meals should be consumed before 4 pm.

Sleep at any age is better to go to bed at 22-23 hours. Before going to bed, do not load the brain with reading or watching TV.

It is better to take a walk or listen to music. Sex in a man's schedule is best transferred to the morning hours.

At this time, the body is best prepared for this.

Also, it is important to consider your type (lark, owl, dove). You can force yourself to readjust, but it's hard and almost useless. The average person wakes up around 6 am, and the body falls asleep at about half past ten in the evening.

Consider the daily routine of an ordinary person who wants to lose weight:

1. 6:30 a.m. Wake up and charge.
2. 7:30 - breakfast. This is an energy boost for the whole day, so juices with vitamins are welcome.
3. 11:00 - snack. Light food, fruits.
4. 13:00 - lunch.
5. 13:30 - 15:00. Rest. If work permits, reduce intensity. physical labor.
6. 15:30 - 17:00. Sports training, active work. In general, if possible, it is necessary to load the body physically. This is the best time for this.
7. 17:00 - a small snack. Fruits are perfect;
8. 18:00 - dinner. There should not be many calories here, otherwise everything will not have time to turn into energy before sleep.
9. 19:00 - 20:00. Walk at a leisurely pace. good time to go on foot to the supermarket or go out to get some fresh air, but without sitting on the bench in front of the entrance.
10. 22:30 - lights out.

This schedule is approximate, everyone can make their own adjustments, the main thing is to stick to the schedule for a long time.

30 minutes before meals a glass of water. Lunch should also start with salad, greens, vegetables, vinaigrette. Raw onions and garlic are desirable in the diet every day.

For the first - a light vegetarian soup, borscht, okroshka, summer raw soup. On the second - dishes from vegetables (raw, stewed, baked or steamed) as well as legumes, which contain a lot of protein.

Again, more than 50% of the food should be live, non-processed foods. It has been proven that if food is cooked for half an hour at a temperature above 50 ° C, then almost all enzymes and many other biologically active molecules that make food alive are destroyed in it, and degenerative processes are triggered in the body that weaken the immune system and contribute to the development of arthritis. , hypertension, heart disorders, cancer, gastrointestinal and other diseases.

Fish, white meat, eggs, cottage cheese allow yourself sometimes (2-3 times a week). A small amount of fat per day is good for the body. This is 40 grams for women (2 tablespoons of vegetable oil), and 50 grams for men (2.5 tablespoons). If there is a lot of fatty food, digestion is lengthened, the stomach cannot approach the food lump. It's like washing greasy hands under cold water.

The key mistake of people seeking to gain a slender silhouette without additional folds is a sharp restriction of calories and volumes of food consumed. Such actions lead to a slowdown in metabolism. As a result, all body systems slow down and function in a similar mode to expend a minimum amount of energy.

In order for food to be better absorbed and the body to extract the necessary resources, it is recommended to have breakfast in the time corridor between 7 and 9 o'clock in the morning. When you start eating breakfast, try to keep at least an hour from the moment you wake up.

The best option for the first meal are complex carbohydrates (cereals, toast). From drinks it is recommended to give preference to kefir, yogurt, freshly squeezed juices, tea (green or hibiscus).

The second breakfast (lunch) can be held between 10 and 11 o'clock. The most preferred food for this time is the first course. If this is not possible, you can have a vegetable or vegetable snack. fruit salad, yogurt.

The proper diet for men and women involves lunch between 12 and 14 hours. In this time corridor, all body systems function in an accelerated mode. The menu should include protein foods, complex carbohydrates and fats. If physical activity is not planned for the second half of the day, it is better to refuse foods with a large amount of carbohydrates.

The weight loss menu for men and women should be balanced, regardless of age and the number of kilograms that you want to lose. The balance of carbohydrates, proteins and fats should vary within this ratio - 50:30:20, respectively. Deficiency of any of these elements leads to negative consequences in the form of various serious diseases.

The principle of a diet for weight loss implies a competent distribution of products (carbohydrates in the morning, fats in the afternoon, protein in the evening) and avoiding overeating. It is also necessary to choose the right products.

Many people think about how to sit down on a proper and healthy diet, building a regimen in accordance with their employment. There is nothing difficult in this, you just need to make a routine for every day and follow it. Thus, you will eat, rest and do personal business at the time specially allotted for this.

It's not as easy as eating right. It is tedious and boring to make a diet, because there are certain rules for choosing dishes depending on the state of human health. By the way, serious diseases often impose dietary restrictions. Accordingly, consultation with a doctor is required. However, the key postulates of a healthy diet are quite simple.

The correct diet for teenagers is not much different from the adult version, but gender differences do matter. The allowable calorie content also varies greatly depending on age.

When calculating, it is necessary to take into account the presence of physical activity and the physiological characteristics of the body. From the diet of the child largely depends on his health and full development.

Nutrition is based on a set of useful substances and microelements. The list of allowed foods depends on age.

For example, the food of a five-year-old baby is forbidden to babies. In the formation of the diet, the feeding regimen is important, but still, newborns must be fed on demand.

Initially, the basis of nutrition is mother's milk, but over time, complementary foods are added. First, in a spoon, and over time, the volume grows to 200 grams.

The child needs the presence in the menu of cereals, milk, fish and eggs, cabbage different types and carrots. Although it has already been proven today that daily consumption of soup does not protect against all diseases, nevertheless, during cold periods, meat soups will strengthen your strength well, and vegetable hodgepodge will saturate and energize you in summer.

Before you start compiling your menu of proper nutrition, you need to realize a few important details. The first step is to accustom your body to the optimal amount of food absorbed.

It is desirable for any healthy person to eat at least 4-5 times a day, making pauses for 3 hours between meals. Traditional meals are the best option: breakfast, lunch and dinner, between which two snacks are included.

It is important to follow the established regimen and sit down at the table at the same time every day - this will develop in the stomach the habit of preparing in advance for food intake, which will increase the efficiency of the digestive system and, as a result, will positively affect the state of the whole organism.

It is undesirable to skip meals, but if this still happens, you should not make up for the missed meals during the next meal, overloading the stomach with an extra amount of food.

In particular, omissions relate to dinner. If the evening meal was missed for some reason, you should not eat before going to bed - it is better to go to bed hungry, and have a hearty breakfast in the morning. It is this kind of breakfast that is welcomed from the point of view of a proper diet - it starts the metabolism, informing the body that it is time for him to wake up.

As for the time of each meal, it is recommended to have breakfast 30-90 minutes after getting up. At noon, you need to have a snack, and it is advisable to find the time for lunch in the interval between the first and third hours in the afternoon.

A few hours after dinner, you can have another snack, but if we talk about dinner, the only recommendation for this meal is the following: you need to eat no later than two hours before the intended bedtime.

The correct diet is based on regular meals from day to day, while it is important to take care of yourself and not overeat.

Healthy eating is not only a well-composed diet of useful products. It is also a certain culture of eating, which is not so easy to master. To accustom yourself to this culture, you need to have an idea about all its nuances:

1. thorough chewing: food that enters the mouth before traveling to other departments digestive system, must undergo a good mechanical treatment of the teeth, as well as properly wetted with saliva
2. do not be distracted: it is necessary to absorb food slowly, trying to be distracted as little as possible by the events of the outside world - this will allow you not to overeat due to inattention
3. the optimal amount of food: you should get up from the table with a slight feeling of hunger, since the brain sends satiety signals with some delay
4. exclude water during meals: too much fluids in the stomach leads to the fact that the concentration of gastric juice will be disturbed and, as a result, the digestive process will worsen
5. variety: the planned menu should not only be balanced, but at the same time include as many different dishes as possible
6. moderation: in nutrition, as in everything else, one should be moderate - overeating does not lead to anything good, food should be eaten in such quantity that is optimal for the body

Healthy eating consists of several "basics" that everyone should know.

Healthy food is considered to be one that will provide the body with all the necessary components, supplying them in the correct ratio. Portions of food consumed should be such that after the meal you feel full, but there is no overeating.

Basic principles correct menu- this is the rejection or minimization of fried, smoked or pickled foods and the transition to stewed, boiled and baked foods. Dishes in this form retain the greatest amount useful components.

When compiling a menu, you need to remember that proteins, fats and carbohydrates must enter the body in a certain ratio. Optimal is 50% carbohydrates, 35% proteins and 15% fats.

The highest content of carbohydrates can boast of cereals, fruits and vegetables. Proteins are mainly found in meat, fish, eggs, cheese and cottage cheese.

Including meat in the diet, preference should be given to its low-fat types. A healthy diet for a week should include:

• chicken or turkey meat, as well as other lean meats. Such meat is processed by the body for a long time, but it saturates it well and does not contain excess fish fat. The composition of this product includes a large amount of fatty acids, which are extremely important for normal metabolism. By making the use of fish regular, you can significantly improve your mental abilities. It also stimulates the work of the heart and pancreas, has a positive effect on the health of the skin, nails and hair.
• cottage cheese. This protein-rich product is exceptional for its low calorie content. It replenishes calcium reserves in the body, helps maintain muscle tone.
• vegetables and greens. These products should definitely be included in the menu of a healthy diet, as they improve digestion process, stimulate metabolism and normalize the acid-base balance. As an example of proper nutrition for every day, you can consider the following menu:

1. breakfast - a hearty meal, which consists of porridge boiled on water, cottage cheese or eggs and fruits, as a dessert
2. lunch - a portion of low-fat soup and a vegetable side dish with meat
3. dinner - it is recommended to include in this meal herbal products. A great solution would be: salad, porridge, baked vegetables two snacks - fruits, nuts, yogurt are perfect for this

Naturally, such a diet is not something categorical. Everyone can easily create a menu for themselves, based on their own capabilities and preferences, while not forgetting the basic principles of proper nutrition. A healthy diet should consist of eating a variety of wholesome foods every day.

Many nutritionists and sports trainers recommend recording your results. For this, a nutrition table for weight loss is created. It includes not only consumed calories, but also the hours of eating, the duration of sports exercises.

There is an interesting theory that the optimal period for burning fat is in the morning. Indeed, during a night's sleep, the body uses the energy accumulated during wakefulness, and physical activity will force it to use the “untouchable” reserve deposited on the stomach and sides. The main thing is to choose simple exercises and don't forget to have breakfast.

The first meal should be limited to slow carbohydrates and clean non-carbonated warm water. Such nutrition will start the metabolism and allow you to recharge for the rest of the day. It is desirable to eat between 7 and 9 in the morning. The next snack is best done in the pre-lunch time (11-12 hours).

Nutrition by the hour for weight loss involves taking into account your work schedule and biorhythm. Experts advise eating the most high-calorie food between 12 and 14 hours. At this time, the metabolism is most active and the absorbed energy will be distributed as quickly as possible among the body's systems.

Each person is individual, so when leaving a balanced diet, it is important to consider personal characteristics and even culinary preferences. You need to understand that the diet should be observed for a long time and bans on your favorite foods will provoke a breakdown and unnecessary overeating.

Tips from gastroenterologists, sports coaches and nutritionists:

• eat often (5-7 times a day), but in small portions;
• observe balance between proteins, fats and carbohydrates;
• drink a lot (at least 1-1.5 liters of water per day);
• for weight loss, do not exceed the threshold of 1500-2000 kcal per day;
• be sure to exclude fast food, semi-finished products, flour from the menu;
• Spend at least 20-30 minutes eating.

Also, the general rules for losing weight include the ability to avoid or quickly cope with stress. With a strong emotional overload, the body begins to intensively store energy and creates a fat layer around the waist or hips.

Proper nutrition table - products

Based on this list, one can sample menu for a day.

With a sharp restriction of the daily calorie intake, many people make a gross mistake. They believe that the number of meals should also be reduced.

But it's not. If the breaks between meals are long, the chance to get rid of unnecessary kilograms is reduced to almost zero.

This is due to the dependence of hunger on blood sugar levels. With rare snacks, its level is significantly reduced.

As a result, at the next meal, a person uncontrollably absorbs food - the process takes less time, but nevertheless, the feeling of fullness does not appear earlier than 15 minutes after the start of the meal.

As a result: overeating, excess weight, weakness, constant feeling of fatigue, malaise.

Diet plan for weight loss

Any recipe designed for weight loss will always be based on the fact that it excludes fried, fatty and heavy foods, but contains foods with a large percentage of vitamins and minerals.

Pumpkin Salad:

• 100 g pumpkin
• 100 g carrots
• 100 g apples
• A little lemon juice.

All components, in addition to juice, are rubbed on a coarse grater, laid out in layers on a plate, poured with lemon juice and immediately eaten. This salad can be eaten not only raw, but also baked in the oven (for 20-30 minutes). But the baked dish should be sprinkled with cinnamon and mix well again.

Tomato soup with cottage cheese:

• 150 g cottage cheese
• 0.5 l tomato juice
• A little vegetable oil
• A little lemon juice
• A little parsley and dill
• 1/3 teaspoon sugar
• A little black pepper and cumin
• some salt

All ingredients, except greens, are mixed with a blender. The resulting mass is sprinkled with chopped herbs.

Chicken rolls:

• 2-3 chicken breasts (fillet)
• 100 g broccoli
• 2 eggs
• Some salt, herbs and spices

First, the broccoli is finely chopped, and then beaten with eggs and spices. The resulting mass is poured onto a flat plate and baked for 1-2 minutes in the microwave.

The rolls are tied with a thread and placed in a baking bag, sprinkled vegetable oil and sprinkled with salt, spices and herbs. They are brought to readiness within 25 minutes in the oven.

The desire to lose weight makes many people turn to proper nutrition, since the main cause of obesity is the consumption of junk food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and diet.

In search of the optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary methods” that allow you to lose weight without the slightest effort and food restrictions. You should be wary of all the methods offered on the network, since quite often they are compiled by people who do not have vocational education in the field of nutrition, and cannot guarantee a positive result.

If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, will offer a nutrition program that is right for you in accordance with your goals.

If the consultation of a professional nutritionist is not available to you for any reason, you can take the advice of experts who lead websites, forums and blogs on weight loss, read books on this subject, while not forgetting to check the information offered to you, get acquainted with the reviews and recommendations of people in detail, who have experienced this technique.

Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. Minimum Quantity units of energy necessary for the body an adult person daily is considered 1200 kcal.

You can calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the basal metabolic rate - the number of calories needed to maintain life at rest (BMR), multiplied by the activity factor.

Men: 66 (13.7 X body weight) (5 X height in cm) - (6.8 X age in years) = basal metabolic rate.

Women: 655 (9.6 X body weight) (1.8 X height in cm) - (4.7 X age in years) = basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

• 1.2 = sedentary lifestyle;
• 1.375 = moderate activity (light exercise 1-3 per week);
• 1.55 = high activity (intensive training 3-5 times a week);
• 1.725 = very active (heavy physical activity 6-7 times a week);
• 1.9 = extreme activity (very hard physical work, or intensive training 2 times a day).

Once you determine how many calories per day you need to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce your daily calorie intake by 10-15% of what is required to compensate for energy consumption.

What you need to know when planning to lose weight?

1. It is important to understand that a weight loss diet without sports will not bring a quick result. To speed up the process by first deducing the formula for the number of calories, taking into account physical activity, of course, and by calculating the daily diet from it, you can only do special exercises. You will learn about them in the next lesson.

2. When choosing a diet, it is best to consult a specialist doctor, or at least opt ​​for a well-known program, the effectiveness of which has already been tested by other people.

3. If you began to sleep poorly or feel constant fatigue and irritability, your overall health worsened - these are sure signs that the diet is bad or the amount of food consumed is not enough, which can be detrimental to health and, therefore, the program needs to be reviewed or changed.

4. Most low-carb diets need to be approached carefully.

Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while one cannot be completely abandoned and replaced by others.

See more here. Consideration should also be given to express diets that allow you to lose weight in a short period of time.

It should be remembered that having lost weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. The number of meals - 4-5 per day. Portions are best kept small. It is advisable not to skip breakfast.

6. Useful products for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is a positive attitude, willpower and determination. The rest is sure to work.

Finally, an example of a menu for the day for women:

• Breakfast: oatmeal on the water, 1 apple, coffee with milk.
• Second breakfast: a glass of yogurt, 2 peaches.
• Lunch: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
• Snack: grated carrots with olives.
• Dinner: boiled broccoli, stewed chicken breast.

For example, three days a week go to the gym and work with machines and sports equipment, and in between them go for an hour walk at a fast pace. This approach will speed up the process of losing weight at times.

When exercising regularly, it is very important not to skip breakfast. When a person has a hearty breakfast, this guarantees that until lunch he will not feel hungry.

And during lunch, he will need much less food to get enough. In people who chronically skip breakfast, metabolic processes in the body are disturbed, which is why they begin to overeat in the evenings.

This vicious circle leads to a set of extra pounds. Many people explain skipping breakfast by saying that in the morning they simply cannot swallow even a piece of food.

You can reverse the situation if you start dinner earlier. Then the number of hours without food will increase, and by breakfast you will begin to experience a healthy appetite.

If this method does not work, then you can resort to other means. For example, in the morning before breakfast, go for a light jog or walk at a fast pace.

In bad weather you can do morning exercises, after which stand under a contrast shower. These simple remedies will warm up the appetite and activate the metabolic processes in the body.

Form the breakfast menu in such a way that it includes proteins, slow carbohydrates and a limited amount of fat. This ratio will charge the body for fruitful work throughout the day.

With a lack of time, you can drink a milkshake before work, and take a full breakfast with you.

Drinking water for weight loss will help you become slim and achieve the desired shape, as it is an important part of this process. The day should start with one glass of water at room temperature. The amount of water per day is calculated depending on individual factors: 30 mg of water per 1 kg of weight. The body will not take a lot of water at once, so drinking occurs in small portions, but often.

Taking into account your biorhythm and the things you need to do, you can create a daily routine for weight loss as follows:

• choose for yourself the ideal time for waking up, going to bed, eating;
• develop a training plan, calculating the time for their implementation;
• write down the obligatory cases;
• Leave free time for yourself, but do not exceed it - this will lead to further disruption of the routine.

As you know, there is a common division of human types into larks (active in the morning and afternoon) and owls (awake in the evening and at night).

• "Lark" - a type of people who tend to wake up early in the morning, and often fall asleep before midnight. Just from morning to noon, their head “thinks” best, active cheerfulness and a charge of energy are observed.
• "Owls" are a type of people who prefer to wake up closer to dinner and fall asleep in the middle of the night.

Scientifically proven is the fact that the subordination of the daily routine to the natural biorhythms of a person has a positive effect on the general state of health. And for weight loss - this is one of the main components of success.

In addition to food, it is also necessary to observe the drinking regimen. For the removal of toxic substances and a good metabolism, it is recommended to drink at least 2 liters of fluid. You can replenish the recommended amount of water with green or ginger tea, various herbal decoctions. Recipe by step by step cooking ginger drink is presented in this video.

By taking the time to create a daily menu, you will provide good nutrition and at the same time begin to get rid of interfering kilograms. In addition, a balanced diet is an effective measure to strengthen immune function and protect against various diseases.

We combine products

Animal proteins:

• Curd 0-2%
• Milk 0.5-1%
• Kefir 0-1%
• Chicken fillet
• Fish fillet
• Lean meat (pork, beef)
• Turkey fillet
• Chicken eggs without yolks

Complex carbohydrates in foods:

• Rice (brown)
• Buckwheat
• Durum macaroni
• Wholemeal bread
• Lentils

Foods with vegetable fat and Omega-3 fatty acids:

• Seafood
• Vegetable oils
• Olives
• Corn
• Pine nuts
• Walnut
• Peanut

Animal fats:

• fat meat
• fat milk
• fatty cheeses
• egg yolks
• fast food (fast food)
• Chips
• sausages
• Sausage
• Mayonnaise

Other junk food:

• Alcohol
• Large amount of salt

Of course, the priority is the choice of natural and healthy products, but their right combination also has great importance. Failure to comply with the main principles can cross out the whole plan and lead to indigestion.

How to make a healthy diet for a week and not make a mistake in anything? First you need to remember that you can not combine different proteins. Fish should be eaten separately from eggs, and the latter should not be mixed with meat.

The taste of legumes “sounds” more interesting with vegetable oil or sour cream dressing. Beans are rich in vegetable protein, which makes it possible to combine them with vegetables.

Fruits are absorbed very quickly, so you should not combine them with other foods. Eggs are good in dishes with vegetables and herbs.

Sour food should not be mixed with carbohydrates, proteins with fats, but cabbage is almost always appropriate, as it stimulates the secretion of gastric juice.

When compiling your own proper nutrition menu, you must remember that all the foods you eat should be healthy. For example, you should not replace the correct lunch option with a chocolate bar that is similar in calories to it.

1. chips, crackers, fast food
2. chocolate and various confectionery
3. sauces that are sold ready-made
4. unnatural juices, nectars
5. muffins and white bread
6. dry mixes for breakfast
7. sweet soda
8. alcohol in excess

The ban on the use of these products is a recommendation, not a strict rule. Of course, it is best to minimize the consumption of such foods.

For example, those with a sweet tooth, who simply cannot live without their favorite muffin, can first replace it with homemade cakes, which will contain less sugar and butter. The same applies to fast food.

It is extremely important to try to find healthy alternatives for your bad eating habits.

In the event that the correct diet seems difficult and causes periodic breakdowns, it is extremely important not to leave what you started. You need to put in front definite purpose and stick to it no matter what.

If breakdowns do occur, then you need to continue to try to adhere to the established regime, not paying attention to them. Sooner or later, breakdowns will stop, and the body will get used to the correct diet.

Each product is a complex system consisting of useful substances, vitamins, minerals and chemical compounds.

Breaking down into nutrients and waste products takes time. For example, an apple will be absorbed in the body in 40 minutes, and a beef steak in at least 4 hours. What foods should you eat for breakfast, lunch or dinner?

Breakfast. This meal affects blood cholesterol levels, so it is important to consume high-energy foods such as carbohydrates and fiber.

It is important to include cereal cereals in the diet (corn and oatmeal are the best), as well as cheese and eggs rich in protein, green tea and chicken fillet. It is not recommended to eat sausage, cottage cheese, bananas and yogurt for breakfast.

It is better to add some nuts and apples to the porridge.

Second breakfast or lunch. Fruits that can be cut into a light salad are ideal. Add a handful of dried apricots and prunes, but try to avoid candied fruit (candied fruits). It is after a hearty breakfast that you can eat cottage cheese, eggs, green tea.

Approximate daily routine for men

The diet for weight loss for women should differ from men's with fewer carbohydrates, proteins and fats. So, for a man of 30-40 years old, about 120 grams of fat is required per day, while a woman of the same age needs only 100 grams of fat.

With the same height and body mass index (a value obtained by dividing height in centimeters by weight in kilograms squared), a man needs 20% more protein than a woman. The rate of carbohydrates in the male diet is also 20% higher.

This difference is due to some features of the male body. So, in the body of a man, the percentage of fat to total weight varies from 12 to 20%, while in women this figure is between 20 and 30%. Women's fat metabolism is much slower than men's. This is because nature keeps the fair sex in a state of readiness for possible pregnancy.

The diet for weight loss takes into account that the daily energy requirement in men is much higher than that of the weaker sex. In addition, women are more susceptible to stress, which provokes the synthesis of the hormone cortisol. This substance stimulates appetite, so it is much more difficult for ladies to lose weight.

Optimal regimen for women

The daily calorie intake for women can vary from 1700 to 2000 calories, with the upper limit recommended exclusively for athletes. This suggests that lovely ladies should eat less than men, but the menu itself can be much richer. You also need to remember that women also have their own "female" products containing trace elements that are specifically required for women.

It's mostly about calcium. In general, they always need to supply the body, but after 50 years it becomes a vital necessity. The nuance is that calcium is excreted by their female body due to all kinds of ailments and pregnancy, and simply with age. For this reason, it must be restored, which means that it is imperative to eat:

• leafy greens
• Almond
• Dairy
• Cheese (including tofu)

Women's health largely depends on whether the body receives enough iron and vitamin C, without the abundance of which men feel normal. Deficiency of vitamins and minerals can cause a decrease in physical activity, a decrease in immunity.

Visually alarming signals can be seen in the deteriorating condition of the skin, teeth, hair and nails. In a neglected situation, from a lack of vitamins, a woman even develops depressive states.

Therefore, the diet for weight loss should not be poor, but healthy. Be sure to include foods rich in:

• amino acids;
• unsaturated omega-3 fatty acids;
• slow carbs.

Amino acids are rich in dairy products, lean meats and chicken eggs. Omega-3s are found in abundance in sea fish, spinach and linseed oil.

Slow carbohydrates include oatmeal, legumes, buckwheat and rice. Calculate your daily diet so that 60% falls on slow carbohydrates, the remaining 25% on fats and 15% on proteins.

Try to avoid sugar and salt. The daily intake of sugar is 50 grams, but keep in mind that its manufacturers put it in almost all products.

There is nothing difficult in the diet, if you approach the issue with responsibility and a great desire to transform your body and life in general. Review your menu, bring more activity to your weekdays, and weight loss will not take long. Health will also improve significantly.

Female physiology is focused on fertilization, bearing and giving birth to children. Therefore, girls need a special daily routine.

It is necessary when planning the day to remember the monthly cycles that affect the tone and hormonal background. Therefore, the mode may vary depending on the stage of the cycle.

The correct daily routine for a healthy lifestyle in girls should include a sufficient amount of physical activity. Mostly it should be cardio and stretching exercises.

Yoga classes and various breathing practices are excellent. A girl should get used to getting up early and going to bed early from a young age.

She needs to sleep at least 8-9 hours a day, preferably between 10 pm and 6 am. The daily routine should include three full meals and 2-3 snacks.

A competent daily routine of a healthy lifestyle for a middle-aged and older woman should also include physical activity. It's good if it's yoga or Pilates.

You need to do gymnastics or fitness 3 times a week for at least 40 minutes and devote 15-20 minutes to warming up daily. After thirty years, it is very important for women to get enough sleep.

But sleep more than 8 hours is no longer worth it. After 50, you can reduce sleep time by 1 hour.

Child's day routine

Making the right diet for a child is a very serious matter, because a growing and developing body needs a lot of calories, namely:

• Children under 3 years old - 1500 calories
• Children 3-5 years old - 1800 calories
• Children 5-8 years old - 2400 calories
• Children 8-16 years old - 2500-3000 calories

Agree: the volume is considerable. Almost any child always moves a lot, runs and plays, which means they spend a lot of energy - carbohydrates are needed to replenish it. Calcium is needed for the growth and strengthening of bones. You need protein to gain muscle mass. Vitamins and trace elements are required for the development of the brain and mental activity.

It is also interesting that children's metabolism is as accurate as a Swiss watch, which is why sweets do not damage health, and cholesterol, which is harmful to adults, helps form cell membranes. But still, this does not mean that children can eat everything and anyhow - they must also eat according to the system, and it is based on the following principles:

• It is better if the child eats in a specific mode. However, you should always focus on his feelings: if he wants to eat - feed him, if he doesn’t want to - don’t force him to eat.
• Don't neglect snacks. Fruits, crackers, yoghurts, etc. are suitable for this. Portions should be small so as not to interrupt the appetite.
• In one of the meals must be protein. It can be cutlets, chicken breast, pea or oatmeal, cottage cheese, etc.
• The children's menu should certainly include dairy products.
• You can eat sweets, but in small quantities, for example, a couple of sweets or a cake for dessert. And the best and most useful sweets are berries, sweet fruits, dried fruits and honey.
• The child should drink plenty of water - this will allow his body to always be healthy and have good immunity.

In addition to everything, the developing body must receive the proper amount of vitamins and trace elements, and in particular sulfur, iron, calcium, magnesium, phosphorus, iodine and zinc, which directly affects mental activity, as well as vitamins B, C and E.

The children's daily menu may be as follows:

• Breakfast: pancakes and applesauce plus compote or Apple juice.
• Snack between breakfast and lunch: dried fruit soaked in fruit juice, baby biscuits or a banana.
• Lunch: chicken broth soup, a few meatballs and vegetable salad plus compote.
• Snack between lunch and dinner: cheese sandwich.
• Dinner: Rice or oatmeal, a glass of jelly, kefir or milk.

Take care of your health from an early age. Therefore, the daily routine is so important for children.

At this time, habits are formed that will accompany a person all his life. Do not neglect discipline and teach your baby to live by the clock.

It is necessary to raise the child at 7 in the morning, and put it to bed no later than 21 hours. Children need a lot of sleep.

Therefore, babies under 6 years old should also sleep during the day. The correct daily routine for a healthy lifestyle in children should include walking, preferably 2 times a day, time for classes and 5-6 meals.

Why diet is ineffective without exercise?

Before proceeding directly to the description of diets, it makes sense to say that most of them can be successfully implemented at home, and do not require huge costs or any special knowledge and skills. What to choose - it's up to you.

Today you can find many diets, including mono-diets, protein, low-fat, low-calorie and others. Not all of them can boast of effectiveness, and some can even worsen health. Therefore, it is imperative to study everything and get professional advice.

You should not rush to switch to any diet, because. drastic changes in diet can adversely affect well-being and mood. But if you approach the choice of diet and its observance correctly, the results can be truly amazing.

What diets should you pay attention to? Here is a short list of those and their brief characteristics.

Kefir diet

An important part of the daily regimen for weight loss are workouts lasting at least 1 hour. Even if you follow all the principles of a healthy diet, it is difficult to achieve a beautiful body without exercise. Muscles and skin become flabby, creating an unattractive appearance. In addition, the weight returns faster.

Regular training strengthens the muscle corset, more calories are burned, the skin is tightened, and the result is preserved for a long time.

megan92 9 days ago

Daria, thank you very much, I'm interested, I'll definitely try

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Content

Poor sleep, a sedentary lifestyle, food anywhere and anytime lead to poor health, the appearance of excess weight. To solve these problems, there is such a thing as a daily routine for weight loss, where you need to make a schedule for eating and sleeping literally by the hour. There is no need to go on strict diets, feeling weak. The effect of a healthy daily routine is the opposite - you feel a surge of strength, which is proven by many girls and women in their reviews of the correct lifestyle with a schedule.

Daily routine for weight loss

The correct daily routine for everyone is different, because it all depends on many individual factors. First, choose your type:

• lark - early rise and early end;
• owl - gets up late, sleeps late, and night time is more productive for such a person, because there is more energy;
• dove - an individual biorhythm, which combines the features of an owl with a lark;
• owl - sleeps little, so activity is manifested at any time.

Even if you choose your chronotype correctly, you won’t be able to lose weight without following the following rules:

• Don't go on strict diets. They will worsen your health even if you lose weight, it is better to stick to a proper balanced diet.
• Go in for sports. Do fat-burning cardio in the morning, run, walk a lot, or sign up for a pool. In the evening, choose stretching exercises (gymnastics, Pilates, yoga).
• Physical activity should not bring you to exhaustion. Watch your heart rate, which should be in the aerobic zone: 70-80% of your maximum heart rate.
• Sleep is an important thing when losing weight, because lack of rest leads to a slow metabolism. Requires 8 hours of sleep.
• Stick to hourly meals. Eating on time for weight loss is an effective way to lose weight.

If you take into account this information, you will be able to create a suitable diet for weight loss with a regimen of training and sleep. In a week you will notice how the condition of the body has improved, and in a month - a noticeable result. A weight loss regimen will help you start losing a decent amount of kilograms every month, and with regular training, you will tighten your figure.

Diet plan for weight loss

The correct diet for weight loss should be followed by everyone, because it is inherent in us by nature. Nutrition by the hour for weight loss is compiled individually. Develop a menu, buy groceries, prepare meals for the week ahead. For convenience, keep a notebook or diary to record the daily routine, menu, training scheme. Recommendations will help you understand how to develop a diet schedule for weight loss:

• eat at the same time 6-7 times a day;
• eat complex carbohydrates before lunch, and protein after it;
• for the evening, choose sour-milk products.

Diet for weight loss

Drinking water for weight loss will help you become slim and achieve the desired shape, as it is an important part of this process. The day should start with one glass of water at room temperature. The amount of water per day is calculated depending on individual factors: 30 mg of water per 1 kg of weight. The body will not take a lot of water at once, so drinking occurs in small portions, but often.

How to make a daily routine for weight loss

Taking into account your biorhythm and the things you need to do, you can create a daily routine for weight loss as follows:

• choose for yourself the ideal time for waking up, going to bed, eating;
• develop a training plan, calculating the time for their implementation;
• write down the obligatory cases;
• leave free time for yourself, but do not exceed it - this will lead to a further failure of the routine.

Example of daily routine

A good example of a daily routine for weight loss for 1 day and a week (in the table in the photo) will help you create a similar one on your own, but taking into account your schedule:

1. Rise at 6:30.
2. Intensive exercise, water procedures from 6:40 to 7:30.
3. Breakfast with complex carbohydrates at 7:30.
4. Work, study from 8:00 to 10:00.
5. Snack until 10:30.
6. Study, work, other things until 12:30.
7. Lunch, rest from 12:30 to 13:30.
8. Work until 15:00.
9. Afternoon at 15:00.
10. Training from 16:00 to 17:00 (if you work late, move them to the evening, an hour after the last meal).
11. Walk before dinner.
12. Dinner at 18:00;
13. Quiet rest, hobbies, beauty treatments.

Hello everyone on my blog OZOZH.

Today I am writing an article, first of all, for myself.

Yes! For myself!

Because I have a problem with this, and I can’t overcome it in any way, so I need to properly understand it.

And we will talk about the daily routine, for a healthy lifestyle.
If you are also interested in this question - let's figure it out together here.

How does the daily routine affect our body?

For me personally, very much.

At my core, I am a "lark", that is, I get up early, and accordingly I need to go to bed early too.

But, for various reasons, I go to bed late, but I can’t sleep for a long time. As a result, I sleep about six hours, which affects my performance, mood, and, well, health.

Although in the summer my body still makes me rebuild. I wake up very early, and in the evening I just “turn off”. I don’t know what this is connected with, maybe with the sun - our bedroom windows face east ...

Problems can also be with the digestive system.

After all, everyone knows that the body is preparing for a meal, and we give him nothing, he asked us for the second time - again we are nothing.

And then in the evening, for the whole day - ON THE!

The stomach is greatly enlarged, there is not enough juice for the simultaneous processing of all this food. As a result, part went in favor, part in fat, and the rest either comes out or continues to rot (if it is meat).

So, if you understand, the daily routine is very important for us to maintain.

Daily schedule for a healthy lifestyle

6:00 – 7:00
I often meet information that you need to get up at 5 in the morning. I don’t know, I think it’s an exaggeration, even in summer I can’t get up so early, and why?

Although if for work? But my opinion is this - if it takes an hour or two to get to work, then excuse me, why such work? Do you spend almost a skin day on the road for 3-4 hours? 4 hours of your life! It's not a healthy lifestyle anymore...

But let's go back, that is, in the morning ... the sun has risen ... it's time to get up.

For myself, I determined the ideal time for this - 7 hours. It may be another time for you, according to your biological clock, and your WORK.

The very first exercise can already be done right without getting out of bed. This is "vacuum", breathing, etc.

Then a glass of (raw!) water, preferably with lemon, after 10-20 minutes. Can ( Can? Need to!) make the main charge.
I have this light warm-up and riding a stationary bike (30 min.)

8:00 – 9:00
First breakfast. Well, I think you don’t need to talk about the usefulness of breakfast? Okay I will not.
I talked about the recipe for my “super” oatmeal.

Such a breakfast saturates me with "long" carbohydrates with oatmeal, quick with honey, protein with yogurt, vitamins and minerals with frozen fruits or berries. As they say in advertising - three in one!

Well, it's time to go to work, or not ... it's like someone ...

11:00
Lunch. He is also very important.

Well, I almost started telling you a fractional diet ...
But, in my opinion, the daily routine - for a healthy lifestyle, cannot be made without such a diet.

In fact, this is not a diet, but a constant diet, in which a person does not feel strong hunger and, as a result, you never transmit, the body has time to process all the food that has come in, metabolism is accelerated, etc. "good" for your body.

It could be some protein with vegetables. All products from the article.

I have this boiled egg with raw red beets ( winter).

13:00
Dinner. You need to be heavily refreshed.

Time for lunch - 1 hour, is not given casually. It takes about 20 minutes to eat, the rest of the time is needed for rest, distraction from work.

Very well helps to take a nap, only 15-20 minutes. But after dinner you will not be drowsy.
At this time, we kind of overload our body, and after such a rest, activity will definitely increase.

Although I have known about this for a long time, and more than once, I have watched how it works, but unfortunately, I have not learned how to quickly “fall asleep and doze off”. Only occasionally, I manage to do everything right, but either I don’t go to bed at all, or I fall asleep heavily.

And here another problem is connected, about it later.

14:00-15:00
At this time, in many, there is a decline in activity. But I think that if you take a “correct” nap at lunchtime, then you will only have more energy, I tested it on myself ( when you fall asleep properly).

16:00 – 17:00
Small snack. Not a cup of coffee! And an apple, or a vegetable salad.
They say that this moment is the second peak of activity. What about you? Somehow I didn't notice...

18:00
This time is good for active physical activities in the gym or fitness room.
Unless, of course, you are "active" at work. If you have a sedentary job - then the hall, then what you need!

After all, the body is still vigorous and waiting for action.

19:00 -20:00
Light dinner.
There is a decline in energy, it’s good to do “cleansing” procedures - a sauna or a warm bath, or a shower (everyone has it).

21:00 – 22:00
Time to go to bed. And this is where my problems begin.

I cannot go to bed so early, although I know and believe that this time comes with the greatest "efficiency" of rest. If you go to bed at such a time, then you can really get up at five in the morning and not want to sleep.

Remember, I talked about lunchtime sleep, and so - this is if you get enough sleep at night. That is, go to bed at 10 pm and get up at 6 am, then a lunch break with a “light” sleep will help.
And if I didn’t get enough sleep at night, went to bed at 1 or 2 in the morning, got up at 8 in the morning, then, accordingly, if I “lie down” at lunchtime, then I’ll just fall asleep soundly. After that, I will get up broken, without energy, good for nothing, nervous, etc.
I'm wondering who and how, of you overcame this problem, write in the comments.

Here, in my opinion, this should be the daily routine - for a healthy lifestyle.

So far, unfortunately, I can stick to such a daily routine for a month or two, no more ... Then I gradually “slide” off it ... I go to bed late, I do exercises less and less often ... etc.

Like in this cartoon.

I look forward to your opinion on this topic.
What is your daily schedule? And do you consider it a healthy lifestyle?

Do you feel tired and weak right after waking up, do you feel sleepy by lunchtime, and in the evening your head is no longer thinking? Perhaps your natural biorhythms are disturbed, that is, you sleep, eat and work at the wrong time. But in order to be healthy and be known as a long-liver, it is very important to live in accordance with your internal clock. To do this, you need to create an optimal daily routine.

It means the rational use of time for such important components of life as proper sleep, nutrition, personal hygiene, work, rest, physical activity. How to compose ideal mode days to be productive, cheerful and energetic?.

Proper sleep and biorhythms: what you need to know about the daily routine

If in ancient times the daily routine depended on the sunrise and sunset, then with the invention of artificial lighting, people began to go to bed late and wake up later. Such a shift in natural biorhythms is harmful to health and often leads to various diseases. To avoid such an unpleasant outcome will help the optimal daily regime. It develops in a person such important qualities as discipline, organization and purposefulness.

Drawing up a daily routine is an individual process that depends on the needs of the body, gender, age and personal comfort.

It is impossible to create an optimal daily routine that would be suitable for everyone. After all, despite the fact that people are arranged in the same way, the body of each person works differently. So, some people are "larks", others are "owls", and still others are "pigeons".

What is the correct daily routine?

The correct daily routine includes the following components:

• Dream. realities modern world Not everyone is allowed to get enough sleep. And those who sleep much more than they should, are also enough. Both the first and the second failure of biorhythms are harmful to health. Constant lack of sleep is fraught with fatigue, drowsiness, poor health. The person who neglects healthy sleep, becomes irritable, depressed and often suffers from inhibition of thought processes. In addition, he often suffers from headaches and nausea. And proper sleep allows you to fully recover and at the same time prevents the disorder of the nervous system.
• Nutrition . Food serves as the so-called fuel. It supplies the body with energy, which is spent on mental and physical activity. In addition, it saturates the body with vitamins, minerals and other useful elements that are needed for normal life and to fight back ailments. Therefore, nutrition should be regular and complete.
• Job. This component is present in the life of every person. So, schoolchildren go to classes and do their homework, students attend lectures and seminars, and adults build a career and earn a living. Proper planning of working time is part of the daily routine. Therefore, it is very important to master the skills of time management.
• Rest. In order to restore strength and productivity, proper sleep will not be enough. It is necessary to find time for rest and during wakefulness: at lunchtime or after work, try to rest, and not work. Walking in the fresh air, chatting with relatives or friends, going to the cinema, studying foreign language- this is what will help maintain performance at a high level.

Physical activity. This component is especially important for those who follow a sedentary lifestyle. Sports knead all muscles and bones, eliminate congestion, and also strengthen health.

Proper sleep and biorhythms: we plan the daily routine by the hour

The daily routine must not only be thought out, but also painted in a notebook. Thus, keeping it always at hand, you will not forget what needs to be done today. And write down only real tasks, that is, what you can really do. Also, do the most difficult things first, and then move on to the easier ones.

It is very important to make a daily routine in accordance with employment at work. But you should also devote time to rest, household chores and other important things.

The ideal daily routine by the hour is as follows:

• 6:00-7:00 - awakening, personal hygiene and exercise. It is at this time that the biological “alarm clock” turns on. It also activates the work of all organs and systems. In addition, the work includes metabolism, which prepares the body for food intake. At this time, it is useful to do morning exercises, as it accelerates the blood, saturating it with oxygen. By the way, instead of charging, lovemaking is suitable. According to the doctor of neurology Pam Spoor, it is precisely morning sex, because sex hormones are actively thrown out at dawn. And after you enrich the blood with oxygen, take a contrast shower. He invigorates very well.
• 7:30-8:00 - breakfast. It is by this time that the gastrointestinal tract is ready to eat, and all vitamins, minerals and other useful elements are instantly absorbed by the body and converted into energy.

Breakfast should be an hour after getting up. Therefore, set the time of the morning meal depending on your biorhythm.

• from 9:00- Beginning of work. By this time, food has already been converted into energy, which means that the brain is ready for active and intense work.
• from 12:00- dinner. By the middle of the day, work capacity is reduced, and attention is scattered. Therefore, the body needs to be given time to reboot. It's time for lunch, because gastric juice is actively produced. And after lunch, you can take a walk in the fresh air or chat with colleagues.
• 15:00-17:00 - Job. During this period of time, the so-called "second wind" opens. Therefore, it's time to devote it to work, but only to easier tasks that do not require concentration and creativity.
• 17:00-18:00 - dinner. After 19:00 the stomach becomes no longer active. Therefore, it is important to have dinner before this time. Thus, all food easily digested and absorbed by the body.
• After 19:00- free time. Since at this time the pressure decreases and the stomach “falls asleep”, dedicate it to reading books, chatting with friends, or chores around the house. But don't get busy physical activity and mental activity. After all, the body needs rest after work.
• 20:00 - mental activity. By this time, the brain has time to reboot a bit. So you can start learning in English or other memory-related activities.
• from 21:00- Preparation for sleep. At this time, the body begins to slowly fall asleep. Therefore, dedicate it to yourself: take a shower, do all hygiene procedures, relax by listening to slow music or just lying on the couch.
• 22:00 - going to sleep. You should try to go to bed at this time. Indeed, in the interval between 22:00 and 23:00, one hour of sleep equals 2-3 hours of rest. In addition, with proper sleep, the body begins to actively heal itself.

Of course, you can make your daily routine based on what time you go to bed and what time you wake up. But in order to stay young and healthy for a long time, you need to plan your schedule correctly.

By making the daily routine that we suggested in this article, and sticking to it regularly, you will maintain your health, become more organized and productive. And you will also develop the right mode of life, where you spend less time and energy on unimportant things and more on useful things. By living in accordance with natural biorhythms, you will learn how to correctly, reasonably and efficiently allocate your time, as well as build longer-term plans.