First, the reasons why white-collar workers get fat:
1, eating sweets and fruits without restraint. It rarely appears in large companies, but female employees in many companies often have a rest during working hours. Are monosaccharides, of course, can also cause obesity.
2, order food to eat takeaway. Eating takeout often can't control the intake of calories, and it is not uncommon for white-collar workers to go to restaurants for dinner and entertainment, which is even more worrying.
3. Lack of exercise. The harder you work, the easier it is to get fat. 73% of workplaces have no fitness facilities. Relying on the internet to communicate with colleagues, but too lazy to walk around and so on.
4, alcohol+less sleep. 20-30-year-old working women who drink more than twice a week and sleep less than six hours a day will definitely gain more weight than girls who live a regular life within one year.
5, suddenly lose weight. Losing weight suddenly in a short time and giving up after losing weight is actually what is often said as "invisible obesity".
Second, white-collar weight loss methods:
1, bring your own diet
Because you may not be able to control yourself in front of vending machines or supermarket shelves, it's not just lunch that accompanies you after you go. And if you go out to eat, it is easy to make people eat unhealthy, not only high in oil and fat, but also very heavy in taste, which makes you miss losing weight.
Bring a healthy lunch every day, food that can help you eliminate your desire, plus a fruit or a low-fat yogurt, which will not only make you full, but also make you lose weight faster.
2. Always tighten your hips.
Sitting for a long time will make women's buttocks fat and flat, but if they don't sit in the office for a long time every day, this will definitely happen. As long as you master the training methods, you can exercise your gluteus maximus by sitting for a long time.
When you click the send button, tighten your hips for five seconds and then relax for five seconds. Repeat four times.
Soon, you will find that with the sending of the mail, your hips are naturally firm again. At this time, you must feel that thanks to this email-mad boss, your hips will be tight in a few weeks.
Step 2 hide fat and delicious food
Some recent studies at Cornell University found that subjects ate 70% more candy in transparent cans than in opaque ones.
So don't put your afternoon meal on the table (in that case, generally speaking, you may be attracted by supermarket shelves or vending machines before 3 pm), put it in the cupboard or the refrigerator in the office.
Adjust the charming curve of seat plastic
Adjust your seat until your hips are one or two inches higher than your knees. Then lean forward, let your chest be above your hips, and hold your shoulder blades tightly, so that your chest will have forward strength. Not only can you increase your chest, but you can also lose weight better. It's easy to have charming curves!
Step 4 lift your legs in secret
Being busy every day doesn't mean you can't exercise. You can exercise stovepipe quietly.
Method: Sit up straight and put your feet flat on the floor. Push one leg hard to make it parallel to the ground, and relax that foot for five seconds. Put it down slowly (it takes five seconds to return to its original position), and then repeat this action with the other leg.
Doing several groups a day is enough to make you have tighter and more charming legs.
5. Pollen diet
This is a popular way to lose weight in America. Taking pollen preparation can not only restore people's physical strength, but also help people lose weight easily. Pollen contains a lot of fructose, which will not be converted into fat and stored in the human body like ordinary sugar, nor will excess sugar be converted into fat. More importantly, it can save the decomposition consumption of protein.
6. Drink honey water and yogurt in the morning
The first thing after getting up in the morning should be to drink a cup of light honey water, which can replenish water to the body, moisten the stomach and accelerate metabolism. After breakfast, it is best to drink a cup of yogurt. It should be noted that the temperature of yogurt should not be too cold to avoid diarrhea and pain after drinking.
Tip: It is best not to brew honey with boiling water, but with warm water. It is best to choose low-sugar yogurt or low-fat yogurt, but remember not to drink it on an empty stomach.
7, exercise must be more than 40 minutes.
Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
8, white-collar weight loss = ADHD children+no appetite
Many white-collar workers are noisy and want to lose weight, but the pace of modern life is very tight and there are too many things at hand, so you have no time to exercise and control your diet. This is actually an excuse. Okay, deny it! Many small moves to lose weight in life may only take the length of an episode of Korean drama! What you really need to lose weight is your determination to take action. Exercise more, eat less, eat more than you eat, and you can definitely lose weight without any doctors and drugs.
Third, the office movement:
(1) Stretch your arms and expand your chest: Sit in a chair with your arms drooping. Then, raise your arms from both sides and raise your head at the same time; One by one, arms crossed on the chest, head lowered, and so on. Stretch as much as possible, stretch all the back muscles. Working at a desk for a long time, drooping shoulders and loose back. This exercise is mainly the opposite of sitting posture, which is beneficial to muscle recovery.
(2) Around the shoulder strap: Sit in a chair with your arms drooping. Then, carry it on your shoulder. Turn your arm back and return after a week, and repeat the action. This action is mainly to exercise the shoulder joint, which is beneficial to increase the strength of trapezius muscle and has a good effect on preventing cervical spondylosis.
(3) Hold your chest and back: Sit in a chair, hold the back edge of the chair seat with both hands, and support your body with both arms straight. Then, hold your chest up, raise your hips slightly, and raise your head at the same time. After a pause of 6 seconds, relax and recover. Repeated exercise This action mainly exercises the back muscles and shoulder muscles.
(4) Ankle flexion and extension: sitting in a chair, legs are extended and lifted respectively, ankle joint is flexed and extended forcibly, and the hook is extended and straightened, and so on, legs and feet move alternately. Legs together or alternately. This action mainly exercises the back of the calf, which can straighten the ligament below the knee and make it more flexible.
(5) Stretching and bending leg press: sitting in a chair, one leg is bent, the other leg is straight forward, the foot is on the ground, and the toes are tilted; Then the upper body bends forward, the arms extend forward, and the chest touches the legs as much as possible. Then do it with the other leg. This action is mainly to stretch the ligament of the leg to keep the leg slender and fit.
(6) Stretch your arms and press your shoulders: face the back of the chair, stand with your feet apart, lean forward, straighten your arms, and hold the back of the chair with both hands. Then, the shoulders and chest should be pressed down elastically and exercise repeatedly. This action is mainly to stretch the shoulders.
(7) Squat up and press the shoulder: turn your back to the back of the chair, stand with your feet apart, and hold the back of the chair with both hands. Then, try to squat down and keep your upper body vertical. Move up and down together like this (stretch shoulder ligaments to prevent scapulohumeral periarthritis).
(8) Stand and lift the heel: stand facing the back of the chair and hold the back of the chair. Then, your feet alternately raise and lower your heels. This action can keep the calf muscles fit and increase strength.