White-collar women slimming Wulin cheats have been published. Obesity has become the first disabling factor in the world. The World Health Organization has clearly pointed out that obesity is the biggest chronic disease in the world. Obesity has become the health killer of urban white-collar women. White-collar women slimming Wulin cheats have been published.
White-collar women lose weight Wulin cheats published 1 White-collar women are under great pressure from irregular diet every day.
At present, the average weight of white-collar women is rising day by day, which is not only caused by women's physiological reasons, but also because of bad habits that are inadvertently formed every day. Urban white-collar women have the characteristics of high income, high education and high position.
They are busy at work, eat irregularly, and are tired when they get home and lie on the sofa or turn on the computer, let alone lose weight. So how can we make urban white-collar women lose weight in a tense, efficient and narrow space environment?
Making a diet plan is the best way to lose weight.
Secondly, how can we lose weight effectively, efficiently and healthily and keep it? Shut up and spread your legs. Everyone knows that. This sentence is simple but not simple. This is a professional matter and must be guided by professional nutritionists one by one.
By reducing energy intake and/or changing diet structure and increasing exercise, weight loss is mainly aimed at people with a body fat rate of about 35%. After making up your mind to lose weight, you should make a weight loss plan for yourself, and the weight loss goal should be clear, reasonable and feasible.
When it is difficult to return to the ideal weight in a short time, lose 5%- 10% within 6 months, which is of great benefit to the prevention and treatment of chronic diseases; The process of losing weight is not "all the way down" or "immediate". Losing weight is not uniform or even continuous. There will be a plateau in the middle, but you can't give up.
For the evaluation of weight loss effect, besides looking at weight, we should also check whether the indicators related to chronic diseases such as blood pressure, blood sugar and blood lipid have improved.
In terms of diet, in addition to scientific management, we should also eat skillfully. "My daily diet schedule" is essential. To correctly record the type, quantity and time of food consumed that day, many white-collar workers often ignore the intake of intangible energy, such as drinks, cooking oil and so on.
After that, you can give yourself a score for today's performance to show encouragement, and plan to make a diet plan for the next day. The existing diet control modes mainly include low-fat diet, low-carbohydrate diet, low-glycemic index diet, low-calorie diet and very low-calorie diet.
No matter what kind of diet, it is more appropriate for us to set the weight loss target at 0.5kg/ week or 2kg/ month. At this time, our food intake will be about 1/3 lower than the original daily level, and our energy will be 300-500kcal/d lower. If the amount of exercise increases, we can increase our energy intake accordingly.
Usually, a very low-energy diet (< 800 kcal/day) is not used unless in hospital or under strict medical supervision. In addition, there are some tips to help us lose weight, such as replacing large plates with small ones, choosing more low-density energy foods, eating vegetables before eating meat, slowing down eating, increasing the intake of coarse grains, refusing desserts, using less oil when cooking and so on.
Fashion sports suitable for white-collar women
In sports, we also need personalized guidance from professional nutritionists or sports experts. To lose weight, in addition to reducing fat, we must also shape. Aerobic exercise is suitable for reducing fat, while resistance exercise is beneficial to shaping, including jogging, swimming, yoga, housework and mechanical fitness equipment in gym.
However, for the "three highs" urban white-collar women, many sports are impossible to persist or difficult to carry out, and even have certain dangers. Here are four kinds of professional, fashionable and practical calisthenics suitable for urban white-collar workers.
(1) "Hydraulic closed-circuit system" practice equipment
The biggest feature of this instrument is that the traction force is not fixed, but changes with the tension of the exerciser. Diastolic period has no extreme speed and huge pullback, which reduces the risk and is especially suitable for urban white-collar women. This system mainly includes nine components, each component is trained for 2-3 minutes, and the rest between the two components is 1-2 minutes. After a cycle, exercise for 30-60 minutes.
(2) Pilates
This action can be carried out with only one cushion, but although it is simple, it is difficult to make a standard, the amplitude is not large, but it is very laborious. It is very suitable for urban white-collar women to exercise after returning home.
(3) Office Yoga
The office is the main workplace for urban white-collar women. A chair and a table can be used for exercise. For example, after sitting for a long time, you can pull up and down your arms, turn your head, neck and upper arms left and right, and lift your legs up and down. And you can get good grades.
(4) Jiugongge diet
This method is to refine the movements of hands and feet into "nine squares" and gradually achieve the effect of losing weight through a series of digital movements. Simple and effective operation, only less than one square meter, especially suitable for small rooms or office grids at home. It is suggested to eat with a plastic fiber fruit after a reasonable diet, and the effect will be more obvious.
Wulin Cheats for White-collar Women to Lose Weight announced before going to work II
1, go to bed early and get up early to help your body burn fat: always remember that "lying in bed is equal to keeping fat" and be a beautiful woman who gets up early and goes to bed early.
2, enjoy breakfast: nutrition experts suggest that breakfast is the source of vitality for a day, so eat breakfast well, so that you can have the energy to do a good job of slimming for a day.
3, a low-fat nutritious breakfast: A low-fat nutritious breakfast is actually very easy to make, as long as you master the principle of "two staple foods, two milk eggs, as many vegetables and fruits as possible".
4, small sports help: it is best not to take a ride immediately after going out, you can take three more stops and then go by car or subway to win opportunities for various sports.
In the company.
1. Farewell to the elevator: Don't take the elevator when you enter the office. Walking a few more floors can also enhance heart and lung function, exercise leg muscles and modify leg shape.
2, acupoint massage: Although the office space is not large, if you can make good use of some props, occasionally press various weight-loss acupoints, it can also help you lose weight.
3. Walk more: Take advantage of some moments when you can leave your seat, such as copying or sending and receiving faxes.
4, sitting fitness: you can also sit in the seat to exercise, do chair stretching exercise, turn your head, and even.
after work
1. Make exercise a kind of leisure: Evening is also a good time to exercise, which can make up for the lack of daytime exercise, such as taking a 40-minute walk after dinner, going out to walk your pet, or doing a treadmill while watching TV.
2, bubble slimming bath: It has long been said that bathing is conducive to weight loss, not only can relax the body and nerves after a tense day, but also promote blood circulation and help to lose weight.
3, 10 minutes of bedtime exercise: If you practice yoga or body soft exercises, you can not only achieve a good slimming effect, but also a good way to relax.
4. Go to bed on time: Going to bed early can not only make you full of energy the next day, but more importantly, you can avoid midnight snack and avoid eating too much food at night and being unable to digest it.
Family time
1. Don't go until you are full: You'd better fill your stomach before you go shopping. Otherwise, if you go to the mall hungry, you will definitely go straight to the food street.
2, walking shopping is better: go to supermarkets, shopping malls, it is best to choose to walk, to avoid hitchhiking. And when you walk, don't forget to hold your head up, chest up, abdomen up, hips up, striding and swinging your arms to consume fat.
3, beautiful clothes to increase determination: seeing the bodies of models wearing fashionable clothes can greatly stimulate your "determination to lose weight" and secretly tell yourself that I must be thin enough to wear that pair of Lee's new jeans.
4. Creative housework: When doing housework, you can be creative and integrate the actions you see in the gym or magazines into housework. For example, you can swing your legs when cleaning the table, and you can stand on tiptoe to exercise your leg muscles when washing your wrists.