When people are busy, they often eat anything around them. Therefore, in order to lose weight, we must first throw away the high-sugar snacks in the refrigerator and kitchen cabinet and process junk food such as potato chips and biscuits.

2. Put healthy food in a conspicuous position.

Keep healthy foods in accessible places, such as yogurt outside the refrigerator, and low-fat and low-calorie foods such as brown rice and canned tuna outside the cupboard.

3. Remember the exercise time

Busy people often forget their fitness plans. Losing weight requires perseverance and perseverance, so we should pay attention to writing down the exercise time as an important date in life.

Step 4 cook a big plate of spare dishes

No matter how busy you are, you always have time to cook on weekends. It is suggested to increase the amount of dishes, such as roasting a whole chicken or stewing a large pot of vegetables, and then store them in the refrigerator, so that you can resist the temptation of fast food and eat economical and healthy delicious food in the next few working days.

5. Don't rely on sugar and coffee.

People who are pressed for time and stressed like to "cheer themselves up" by drinking coffee or eating high-sugar food. However, caffeine and sugar will make you more tired after giving you a short-term excitement. When you feel nervous, you'd better drink a cup of tea to relieve yourself.

6. Carry healthy snacks with you.

Storing some high-protein or high-fiber snacks in your bag or desk drawer, such as natural peanut butter, natural yogurt, fruit, dried vegetables or graham crackers, will help you lose weight when you are hungry.

7. Find a sports partner

Fitness partners give you less excuses not to exercise. Mutual supervision is a good way to stick to the health plan.

8. Learn a few dishes that are easy to cook

When you come home from work hungry, you often have a little impulse to take out high-fat food. In fact, some frozen vegetables and a few minutes of fried eggs can fill your stomach in a short time.

9. Carry fitness equipment with you.

Leave your gym bag at the door, in the car or under the table, and be ready to exercise at any time!

How to prevent obesity

1, ensure adequate sleep for 6 ~ 8 hours.

The first thing you must do to repel overwork and obesity-sleep at least 6 hours a day, preferably 8 hours.

Western medicine and Chinese medicine weight loss experts said in unison: "Don't lose weight if you don't get enough sleep!" Studies at home and abroad have confirmed that people who sleep less than 6 hours or more than 9 hours a day have higher body mass index (BMI) than those who sleep for about 7-8 hours, and are also prone to accumulate body fat.

2. Eat three meals regularly

Eating three meals regularly sounds old-fashioned, but it can't be done. Fighting obesity is tantamount to failure before the war. Some people are too busy to eat at noon, and when they are hungry in the afternoon, they grab snacks and snacks and stuff them into their stomachs. However, most snacks are relatively small in size and are not easy to give people a sense of fullness. If you are not careful, you will eat more, and most of them are high in calories, sugar and oil. After eating a lot, they may have more calories than a full meal.

Office workers will say that they are too busy to eat regularly. It is suggested that before they enter the company in the morning, they buy an imperial rice ball or sandwich with low-fat fresh milk, soy milk or yogurt at a nearby convenience store, or add a box of lettuce salad, put it in the company refrigerator and have lunch at noon.

3. Supplement cellulose to eliminate constipation.

Stress is often accompanied by constipation, because sympathetic nerve activity can inhibit intestinal peristalsis, so it is recommended to eat enough cellulose, such as vegetables, fruits and whole grains.

4. Supplement foods rich in calcium, magnesium and zinc.

People who are stressed by stress, prone to cramps and insomnia for a long time can supplement foods rich in calcium, magnesium and zinc, such as milk, tofu, bean products, dried fish, dark green vegetables, oysters and seafood. These minerals can regulate muscle contraction, relax nerves, stabilize mood and help sleep. However, people with high cholesterol and uric acid should avoid eating seafood, such as shrimp, crab, oyster and squid.

5, starting from walking 10 minutes, establish exercise habits.

Chinese medicine points out that exercise is really a habit, and people who don't exercise often feel uncomfortable after exercise. Moreover, people who sit for a long time and don't exercise often have "qi deficiency" and weak cardiopulmonary function. If you take Meng medicine from the beginning, such as running or cycling for an hour, you will be more tired and weak, and even out of breath, too scared to exercise again. It's actually a wrong way to exercise.

She advises people who have no exercise habits to walk for 65,438+00 minutes every day at first. You won't feel uncomfortable after walking for a week, then add 65,438+00 minutes next week, and then gradually increase the amount of exercise.