Find colleagues who have the same desire to lose weight, and everyone supports each other in spirit and action.

Losing weight is not ugly. Let colleagues know your intention to lose weight and reduce the "temptation" to food.

Three meals a day, no breakfast at work, a nutritious breakfast is the energy source of the day. If you only eat breakfast and don't eat lunch, you will usually eat more at dinner time, and you can't effectively realize the slimming plan.

Bring low-fat, low-calorie refreshments to the office, such as fruits, graham crackers, low-fat lactic acid and other foods, with a maximum of one serving per person.

Put a cup or water bottle on your desk and drink water at any time. When you want to eat sweets, drink a glass of water, and this desire will soon disappear. Drinking a glass of water before meals can reduce appetite. People who want to lose weight might as well try it for a week or two, and should be able to see the effect.

In the face of pressure, some people will vent by eating. In fact, walking around after work can achieve the purpose of decompression better than dieting. If you really can't leave, you can use sugar-free candy to satisfy your desire.

It is best to bring your own lunch at home and bring it to work for dinner. In this way, you can follow your own diet plan and ensure that you don't eat too much fattening food. After dinner, take some time for a walk, don't sit down to work at once.

Decide what food to eat first

Working outside, it is inevitable to go to restaurants, hawker centers and fast food restaurants. Generally speaking, the food outside is higher in fat and calories than the food cooked at home. How to eat healthier, we must make "psychological" preparations in advance. For example:

Decide what to eat first, don't choose food on impulse or be influenced by the delicious food on the menu.

Choose a place to eat, it is best to find some places near the workplace that provide all kinds of low-fat foods. Try to avoid restaurants, fast food restaurants, etc. Because there are fewer low-fat foods in these places. Some fast food restaurants have tables of nutrition, fat and calories of various foods. If you want to eat fast food, you can choose healthier food according to these nutrition tables.

Avoid eating alone and find some colleagues who support you to lose weight. When eating, everyone is paying attention to each other's conversation, not to diet.

Avoid eating in places that provide buffets, which is a "forbidden place" for dieters. Seeing so much mouth-watering food, it's hard for me to restrain my index finger from moving.

If the restaurant or vendor allows, you can ask for salad and steamed potatoes instead of French fries in the set meal.

You can ask your food to be cooked with less oil.

Whether it's Chinese food or western food, you can ask to put the sauce and sauce on another plate. You can control whether you want to eat it or not, because the sauce, curry juice and gravy poured on rice are high in fat.

Get off one stop earlier.

In addition to diet, you can also try to take some time out for "technical" exercise at work to reduce fat production. For example:

Get off at the subway station early, and then walk to work or go home.

Go to colleagues' seats to discuss work affairs and reduce the use of telephones.

Choose to climb stairs to reduce the use of elevators.

Prepare low-calorie drinks on the table, so you don't have to waste time buying coffee or tea. You can take a walk and exercise your muscles during this tea break.

I found the above for you online.

Let me add one more point: if you have enough time, you can choose to go to the gym to participate in spinning bikes and treadmills for more than half an hour every day. Especially in summer, it is the easiest to sweat, which is more suitable for losing weight.