7:00 AM (Wake Up)

• Start your day with a glass of warm water on an empty stomach to alleviate constipation. If bloated, add a pinch of salt.

7:30 AM (Breakfast)

• Have breakfast by 8:30 AM at the latest to ensure a high metabolism throughout the day.

9:00 - 10:00 AM (Snack)

• Enjoy a small handful of nuts for a boost of healthy fats and dietary fiber.

11:30 AM (Pre-Lunch Preparation)

• Drink a glass of warm water or eat a piece of fruit before lunch to increase satiety and prevent overeating.

12:00 PM (Lunch)

• Eat until you’re 80% full, ensuring a balanced intake of carbs, vegetables, and protein.

12:30 PM (Rest)

• Stand against a wall or take a 20-minute walk after lunch to aid digestion and prevent abdominal fat accumulation.

2:00 - 3:00 PM (Snack)

• Have a piece of fruit or some red dates to avoid hunger-induced snacking.

3:00 - 5:00 PM (Hydration)

• Drink plenty of water. This period is crucial for the bladder meridian's functioning, the body's largest detox pathway.

6:00 - 7:30 PM (Dinner)

• Finish dinner by 7:00 PM to avoid weight gain. Eat mostly vegetables and minimize carbs.

8:00 - 9:00 PM (Exercise)

• Dedicate an hour to exercise, incorporating both aerobic and anaerobic activities, along with stretching.

9:00 - 10:50 PM (Relax)

• Soak your feet for half an hour to slim down your legs and boost metabolism. Then, lie in bed with your legs up against the wall for 20 minutes to reduce leg swelling.

11:00 PM (Sleep)

• Go to bed by 11:00 PM. Avoid staying up late and aim for an early bedtime.

Dietary Tips:

• Avoid snacks, sugar, cakes, fried foods, and other high-fat, high-sugar, and high-salt foods, as they cause water retention and weight gain.
• Opt for steaming and boiling over stir-frying and deep-frying.
• Don’t substitute dinner with fruit. Choose low-sugar fruits and limit intake to 300 grams per serving, preferably in the morning or as a snack.
• Don’t weigh yourself too frequently. Daily weight fluctuations are normal. Compare your weight each morning on an empty stomach.
• Maintain regular meals; never skip breakfast or dinner.
• Stay consistent with your workouts! Exercise benefits your physique, skin, and mood.

By following this schedule, you can achieve your weight loss goals while maintaining a healthy and balanced lifestyle. Good luck!