cause
1, lack of sleep leads to the increase of hunger hormone.
Lack of sleep or staying up late will increase hunger hormone in the blood, which will lead to obesity. Whether to sleep at night can easily lead to overeating and form "overwork and obesity". Lack of sleep will not only make people's procrastination inefficient, but also slow down the metabolic process of the human body, leading to the reduction of energy consumed by the body and weight gain.
2. The increase of stress hormone cortisol makes people obese.
When people face the psychological pressure brought by heavy work, it will affect the increase of stress hormone cortisol, and people will easily get fat, and the body fat will easily transfer to the abdomen, resulting in a big belly.
It is closely related to modern people's daily life and diet.
Most people eat unhealthy food, do not exercise enough, and sit and work for a long time every day, including children, teenagers and adults who use computers for a long time. Obesity or overweight is inevitable.
solution
Method 1: Drink tea and water.
When people are angry or threatened, the human body will secrete an adrenaline, which will make people feel depressed, unhappy and listless. At this time, making tea is better than drinking coffee, because coffee is irritating, and drinking too much is easy to make the skin aging. Drinking more tea can help your body excrete hormones, stabilize your mood and save your energy. Lotus leaf tea, herbal tea and rose tea are the best tea drinks, which can mainly moisten the bowels and relieve constipation, remove toxins accumulated in the body and eliminate the troubles of overwork and obesity.
Method 2: Supplement vitamins.
Vitamins can maintain the stability of the nervous system, promote various metabolism in the body and regulate endocrine. Therefore, when you feel overworked, you can supplement vitamin B and vitamin C in time. The foods you can choose are: whole wheat bread, spinach, lean meat, oranges, kiwis, strawberries and so on.
Method 3: Running
Running can relieve stress, increase the supply of oxygen and nutrients, enhance physical fitness, burn calories, make you lose weight and avoid overwork.
Method 4: Go to bed on time.
Sleep can help you get rid of fatigue and recover your strength. In the state of sleep, the whole body is relaxed, which can better release the pressure. Ensuring adequate sleep time and high-quality sleep quality can provide abundant energy and cheerful mood for the next day's work. In addition, MM with adequate sleep will have better metabolism and faster fat burning.
Method 5: supplement cellulose.
Sedentary will inhibit gastrointestinal peristalsis and easily lead to constipation. Therefore, we should eat more fiber-rich fruits and vegetables, high-fiber grains and fat-reducing plants to improve fiber, clean up the stool in time and relax and lose weight.
Method 6: Yoga
When you are stressed, you usually feel uneasy and irritable. Practicing yoga can make your mood calm and stable. And practicing yoga can make you exercise flexibility, burn fat and keep slim.
Method 7: Massage
Massage can relax muscles and release stress. Massage tense muscles, can avoid muscle aggregation, make the body lines more feminine, and have no trouble with muscle girls. In addition, facial massage before going to bed can also promote facial blood circulation and help face-lifting.
Method 8: Sing KTV.
Going to karaoke is the first choice for many people to decompress. By singing, you can vent your dissatisfaction and pressure loudly and let the pressure disappear. Moreover, singing can exercise abdominal muscles, make loose fat firm, reduce overwork and obesity, and at the same time make yourself happy.
Method 9: Do housework.
Doing housework can distract you from worrying about work. And washing dishes and mopping the floor can also speed up blood circulation, increase exercise, make you thinner and thinner, and quietly drive away fatigue.
Method 10: Shopping
Shopping with good sisters after work or on rest days can not only change the bad habit of staying in bed on Saturday and Sunday, but also accelerate the metabolism of the body through long walks, enjoy shopping and get the pleasure of burning fat at the same time.
Countermeasures
The trick of 1 is to choose a high-quality protein diet with low sugar, low fat and high fiber;
The second measure, three meals and eight satiations are balanced, starting from what you like to eat;
The third measure is light conditioning to prevent edema;
The fourth measure is to concentrate on eating and chew slowly;
The fifth measure is to take whole grains as the staple food;
The sixth trick is to quit snacks and avoid being too hungry;
The seventh trick is to clean your teeth after meals and relieve your appetite;
The eighth measure is to develop regular exercise habits;
The ninth measure is to drink water in moderation;
10 The trick is to go to bed and relax completely.
How to avoid it
Get enough sleep
Lack of sleep can make people have an appetite, especially like to eat high-calorie, high-fat and high-sugar foods such as biscuits, cakes, bread, potato chips and sugary drinks, but they lack interest in healthy foods such as vegetables, fruits and whole grains, which is caused by hormones that regulate appetite in the body. When there is little sleep, the secretion of leptin, which is responsible for controlling appetite, decreases, but it secretes a lot of auxin that produces hunger. Under the interaction of the two, people will feel hungry for several days and desperately want to swallow food, so they consume too many calories and gradually get fat.
Method:
(1) Eat the last meal three hours before going to bed;
(2) take a hot bath to relax;
(3) Don't bring troubles to bed;
Time arrangement of three meals
Skipping a meal without eating, the price to pay for being too hungry is that the blood sugar is so low that it not only makes people dizzy, but also makes people lose their judgment, so the next meal is particularly easy to eat and drink, and put into the arms of high-calorie, fried food and sweets. The metabolism of the body has also become an accomplice to obesity. Because I don't eat for a long time, my body mistakenly thinks that I am in a state of famine, so I automatically let my metabolism "sleep", reduce my metabolic rate, and avoid taking too many calories. After a long time, your metabolic rate will gradually decrease and your weight will gradually increase.
Method:
(1) Try to eat no matter how busy you are at work, and keep ready-to-eat products such as oatmeal, cereal powder and milk powder in the office;
(2) Avoid working while eating;
(3) eat dinner early;
(4) Eat dessert in the morning;
Exercise regularly
In addition to diet, it is absolutely necessary to control weight exercise, otherwise it is difficult to lose weight successfully or not to rebound.
Method:
(1) Wear a pedometer, 10,000 steps a day;
(2) It is good to exercise until you sweat a little, and it hurts to sweat a lot;
(3) Exercise gradually and moderately, starting from 10 minutes every day;
(4) Massage acupoints that express stress, strengthen stomach and promote metabolism, such as Neiguan, Taichong, Fenglong, Tian Shu and Qihai.
Reasonable diet
Office workers sitting in front of the computer should not only worry about the daunting "overwork", but also worry about the adverse effects of radiation on their health ... Bian Xiao sorted out some foods that are easy to find every day to help them lose weight and detoxify.
Eat some foods that are good for eyes, such as eggs, fish, cod liver oil, carrots, spinach, sweet potatoes, pumpkins, medlar, chrysanthemums, sesame seeds, radishes and animal livers.
Eat more foods with high calcium content, such as bean products, bone soup, eggs, milk, lean meat and shrimp.
Pay attention to vitamin supplementation: eat more fresh fruits and vegetables containing vitamins.
Pay attention to enhancing resistance: eat more foods that enhance the body's disease resistance, such as mushrooms, honey, fungus, kelp, citrus, jujube and so on.
Eat some radiation-resistant food: although computers have little impact on human health, they should be prevented. Drinking tea can reduce the harm of radiation, and lipopolysaccharide in tea has anti-radiation effect. Spirulina and sea buckthorn oil also have anti-radiation effects.
In addition, wash your face after using the computer and pay attention to exercise at ordinary times.
First, radish:
Sweet in taste and cool in nature, it has the effects of nourishing blood, expelling toxin, invigorating spleen and regulating stomach. Carrots are rich in sugar, fat, volatile oil, vitamin A, vitamin B2, anthocyanin, carotene, calcium, iron and other nutrients. Carrots are an effective detoxification food. It is not only rich in carotene, but also contains a lot of vitamin A and pectin. Combined with mercury ions in the body, it can effectively reduce the concentration of mercury ions in the blood and accelerate the elimination of mercury ions in the body. White radish, carrot and radish also have the above effects.
Second, honey:
Sweet and flat, it has been a good product for nourishing and strengthening the body, detoxifying and nourishing the face since ancient times. Honey is rich in vitamin B, vitamin D, vitamin E, fructose, glucose, maltose, sucrose, high-quality protein, potassium, sodium, iron, natural spices, lactic acid, malic acid, amylase, oxidase and other elements, which has obvious effects on moistening lung, relieving cough, relaxing bowels, expelling toxin and caring skin. The main components of honey are glucose and fructose (65%-80%), which are easily absorbed and utilized by human body. In addition, it also contains a variety of amino acids, vitamin B 1, vitamin B2, vitamin C, iron, phosphorus and so on. Eating honey regularly can achieve the effect of detoxification and beauty, and it is also good for preventing and treating cardiovascular diseases and neurasthenia.
Third, kelp:
It tastes salty and cold, and has the effects of resolving phlegm, relieving asthma, expelling toxin and relaxing bowels. Kelp is rich in alginic acid, mannitol, protein, fat, sugar, crude fiber, carotene, vitamin B, vitamin B2, vitamin C, nicotinic acid, iodine, calcium, phosphorus and iron, especially iodine, which is very beneficial to human body and can be used to treat diseases caused by goiter and iodine deficiency. Protein contains 18 amino acids. After the iodide in kelp is absorbed by human body, it can accelerate the elimination of pathological changes and inflammatory exudates, lower blood pressure, prevent arteriosclerosis and promote the excretion of harmful substances. At the same time, kelp also contains a substance called sulfated polysaccharide, which can absorb the cholesterol in blood vessels and excrete it, thus keeping the cholesterol in blood normal. There is a slightly sweet white powder on the surface of kelp, which is mannitol with great medicinal value. Has good diuretic effect, and can be used for treating drug poisoning and edema. Therefore, kelp is an ideal detoxification food, and middle-aged and elderly men should eat more kelp to keep the prostate and kidneys healthy.
Fourth, auricularia auricula:
Sweet taste, flat nature, detoxification, clearing the stomach, promoting blood circulation and stopping bleeding. Auricularia auricula is rich in carbohydrates, colloid, cellulose, glucose, xylose, lecithin, cephalin, carotene, vitamin B 1, vitamin B2, vitamin C, protein, iron, calcium and phosphorus, and is known as "the meat of vegetarians". Auricularia auricula is a kind of plant gum, which has strong adsorption. It can concentrate the dust and impurities left in the human digestive system and then excrete them, thus playing the role of detoxification and clearing the stomach. Therefore, people who work in a dusty environment should especially eat black fungus.
Five, litchi:
Sweet, sour and warm in nature, it has the effects of strengthening the spleen and benefiting the liver, promoting fluid production to quench thirst, detoxifying and stopping diarrhea. Litchi contains vitamin A, vitamin B, vitamin C, pectin, free amino acids, protein, iron, phosphorus, calcium and other elements. Studies have proved that litchi has the effects of tonifying kidney and essence, improving liver function, accelerating detoxification, promoting cell production and softening skin, and is an ideal fruit for detoxification and beauty.
Six, pig blood:
Sweet, bitter and warm in nature, it has the effects of detoxifying, clearing intestines, enriching blood and beautifying. Pig blood is rich in vitamin B2, vitamin C, protein, iron, phosphorus, calcium, nicotinic acid and other nutrients. After the plasma protein in pig blood is decomposed by gastric acid in human body, it produces decomposition products of detoxifying and clearing intestines, which can react with dust and harmful metal particles invading human body and easily discharge toxins. People who have been exposed to toxic and harmful dust for a long time, especially drivers who drive cars every day, should eat more pig blood. In addition, pig blood is rich in iron, which can improve anemia and pallor, and is an ideal food for detoxification and beauty.
Seven, mung bean:
Sweet in taste and cool in nature, it has the effects of clearing away heat and toxic materials and eliminating fire. It is a traditional Chinese medicine commonly used to solve various food or drug poisoning in China. Mung beans are rich in vitamin B, glucose, protein, amylase, oxidase, iron, calcium and phosphorus. Regular consumption can help expel toxins from the body and promote the normal metabolism of the body. After eating greasy, fried and hot food, many people are prone to skin itching, acne, prickly heat and other symptoms, which are caused by wet poison trapped in the skin. Mung bean has a powerful detoxification effect, which can relieve a variety of toxins. Mung beans can lower cholesterol, protect the liver and resist allergies. In summer and autumn, mung bean soup is a good product for detoxification and beauty. Add honey to mung bean soup, which has the effect of detoxification and beauty.
Eight, tea:
It is cool, sweet and bitter, and has the functions of clearing away heat, removing annoyance, resolving food stagnation, clearing weight and diuresis. Tea is rich in iron, calcium, phosphorus, vitamin A, vitamin B 1, nicotinic acid, amino acids and various enzymes, which is particularly effective in refreshing the brain, clearing the head, relieving summer heat and quenching thirst. Tea is rich in a bioactive substance-tea polyphenols, which has detoxification effect. As a natural antioxidant, tea polyphenols can scavenge active oxygen free radicals and can be used for health care and anti-aging. In addition, tea has obvious anti-cancer effect, and insisting on drinking tea has a positive effect on preventing tumors.