We all know the recipe for healthy and lasting weight loss: a balanced diet and exercise.Nobody can deny that, to lose weight you have to watch what you eat and not skip a workout, but the end result is also affected by many other factors.

To achieve maximum effect, in your strategy for losing weight and maintaining ideal weight you should include the factor “timing of meals and exercise”.Below you will find at which part of the day is best to eat and exercise, in which order you should employ the cardio exercises and exercises with weights to lose maximum weight .

Timing of meals
Have a breakfast within 1 hour after waking. Surely you’ve heard this before: Breakfast is the most important meal of the day! It stimulates metabolism and gives you the necessary energy to start the day with full force. Another benefit is that if you eat breakfast, you have less food during the rest of the day. It has been proven that people who eat breakfast consume fewer calories later in the day.

Exercising in the morning. Why morning exercise is recommended? Because people are factious to adhere to regular physical activity when they practice in the morning. Once you start daily duties, you have more  excuses and justifications for delaying the exercise. However, this is only a recommendation that will help you stay consistent. If you feel better when you exercise in the afternoon, you should listen your body.


Cardio exercises before workouts with weights. Your goal is to lose weight ? Experts argue that it is necessary to start training with cardio exercises (running , cycling ), and then to frame muscles exercises with weights. But representatives of the stronger sex, whose goal is to gain muscle mass, should do the opposite - first exercises with weights, then cardio.

Eat every 3-4 hours. It is important not to make big breaks between meals, because that way you control your appetite, you will prevent variation in blood sugar and avoid overeating. Because you will not feel extreme hunger, you won’t  reach so often for unhealthy fast food. Bonus: better mood and more energy. The optimum is to have three main meals and 2-3 easy snacks.

Have snacks at 15 pm. Small snacks will help you stay away from pretzels until the next meal, and they will keep you saturated enough. Why 15 pm ? Most people at that time decline and feel week and are looking for something that will keep them awake and focused. Best snack are protein foods like almonds 15-20.

The last meal shouldn’t be  later than 3 hours before bedtime. Of course, at that time frame of three hours you can afford a small light snack, but the dinner should be before so the body has enough time to process the food. If you eat later, it will take longer time to fall asleep, and it is likely that you will have less quality sleep.

Alcohol comes last in the day. If you want to have a glass of alcohol, do it at the end of the day, it is considered that alcohol affects the hormones that are related to digestion and appetite control.

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