Office workers actually have an advantage, that is, they can eat and get up on time every day, which is also the advantage of losing weight. But I don't think I have that much time to spend more time planning a weight loss plan.
How do office workers lose weight healthily and quickly, master three more and two less, as follows: one, three more
1, drink more water.
For office workers, the daily diet is based on time. But for most friends who go to work, drinking water is still relatively small, and they only drink water when they are thirsty.
In fact, drinking water can improve metabolism and promote fat burning, because burning fat requires water. It can also replenish the water needed by the human body, nourish the skin, maintain the elasticity of the skin, and play the role of removing intestinal oil and garbage toxins.
It is suggested to keep 1500~ 1700 ml of warm water every day (7~8 cups of warm water is enough), mainly plain water or light tea, and slow drinking with a small mouth is more conducive to body absorption.
2. Sleep more.
Some friends may not understand if they sleep too much. In fact, sleeping more is to keep enough sleep every day. Because after a deep sleep at night, the body will secrete leptin, which can promote metabolism, suppress appetite and promote fat burning.
Some friends who work all day will chase dramas or play games after work to make up for the lack of playing games at work, because chasing dramas or playing games can easily make your brain excited and play games for longer than in the morning. Lack of sleep will reduce your metabolism, and it will also affect your weight loss speed and health.
Therefore, it is recommended to keep 7~8 hours of adequate sleep every day, which is more conducive to healthy weight loss and physical health, and can also make you energetic the next day.
3. Exercise more.
Many friends who go to work sit all day, and their microcirculation and metabolism are relatively low. If microcirculation and metabolism decrease, it will affect your efficiency of metabolizing fat and consuming fat.
It is suggested to take the stairs to work to increase exercise, promote consumption and metabolism, and increase metabolic fat and fat consumption.
According to your schedule, you can choose to exercise for more than 30 minutes after work, such as jogging, brisk walking, cycling, hula hoop, belly rolling, push-ups against the wall, squatting and jumping. These exercises are carried out alternately, which can not only gain muscle, burn fat and shape, but also play a role in exercising while losing weight.
Some people may say, why do you exercise more? Because most of the fat needs to be excreted by breathing. Therefore, more exercise can not only promote fat excretion, but also improve cardiopulmonary function.
Two, two less.
1, reduce the frequency of eating out.
Many friends at work like eating out. It's not that the food outside is not good, but that most of the food outside has too much salt, sugar, monosodium glutamate and other seasonings. The most important thing is cooking oil, and the vegetables fried at high temperature are hydrogenated oil.
Why do some friends eat out in small quantities and gradually gain weight? Actually, it has a lot to do with hydrogenated oil.
It is suggested to reduce the frequency of eating out, if there is really no way. When eating, you can prepare a small bowl full of hot water and put the dishes in the small bowl full of hot water for the second time, which can reduce the intake of oil.
2. Reduce the intake of processed snacks.
For friends of office workers, they will be hungry at 3~4 pm every day. At this time they will choose processed snacks to eat. Such as cakes, desserts, biscuits, potato chips and other snacks. In fact, these snacks are high in calories, sugar and oil, which will increase the calorie intake throughout the day. If you eat processed snacks for a long time, your weight will remain high, which is also the reason why many friends at work have doubts. I also eat and exercise regularly every day. Why can't I lose weight? In fact, it has a lot to do with eating processed snacks frequently.
When you are hungry in the afternoon, you can choose foods with low calorie, high fiber and strong satiety, which can not only increase satiety, but also avoid excessive intake in the next meal, such as a fruit or 3-4 nuts or a cucumber or 8-9 cherry tomatoes. It is advisable to eat no more than 200 calories at a time. Eating too much will add extra calories.
Friends of office workers can lose weight healthily through more than three and less than two. Besides eating regularly, develop good living habits, keep a cheerful mood, and don't put too much pressure on yourself.
Excessive stress will reduce your work efficiency and easily lead to overeating. If you feel depressed or stressed, take a deep breath, chat with colleagues or friends or increase exercise, which can relieve stress and improve your mood.