The daily diet standard for men to lose weight is that starch and sugar need to account for 60% of the staple food, while fatty foods need to account for 25% of the staple food, and protein foods need to account for 15%, and they can only eat 8% full every meal. Also ensure that the intake of vegetables and fruits is sufficient, and it is best to match a portion of vegetables and fruits with each meal. The most important thing is to limit the intake of high-calorie foods. It is best to eat vegetables before each meal, and then eat other foods when you are three minutes full. Try to eat less meat.

Step 2 change your work habits

Many male office workers are very busy at work, and few people can exercise on time. In fact, you need to exercise by self-awareness. This doesn't mean that you have to choose a specific time to do exercise. Instead, we should take advantage of the work gap to do sports anytime and anywhere. For example, at work, you can get up and walk, twist your body, walk over to get a glass of water, and then turn on the computer. These are all sports. You can also stand still while waiting for the elevator or bus. As long as the body keeps moving, it can effectively consume calories. If you are not in a hurry, you can walk to work or climb the stairs every day.

3. Normal life and rest

Staying up late is a common problem for many men. Even if I don't work overtime, I will stay up late to play games or watch movies. However, people who often stay up late will affect the metabolic function of the body, leading to physical disorder, and people who sleep less than 7 hours a day are more likely to be obese. Lack of sleep will make the body secrete more hunger hormones, which will easily lead to loss of appetite and lead to overeating and obesity. So try not to stay up late. Even if you have to work late, you should control your appetite and don't eat junk food because you are unhappy.

Step 4 get into the habit of exercising

Due to the double pressure of family and work, many men are forced to give up their favorite leisure sports. Actually, it needs to be adjusted. Although work is very important, so is a relaxed and rich leisure life. It is very good to invite friends and family to climb mountains in the country on weekends. Riding a horse can not only effectively communicate and promote family feelings, but also exercise and relax.

5. Know how to release stress

Every job has some pressure, especially for men who have just entered the workplace, and the pressure may be even greater. At this time, you should learn to find some suitable ways to reduce your stress. For example, vacation, exercise and listening to music are all good ways to relax. The important thing is not to let life drown and add burden to your body.