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On the first day of work, the thin inner OS is like this:
On the second day of the construction, the whole editorial department was as depressed as not getting the best luck:
With the heart of eating and drinking happily and paying tribute to the Year of the Pig, the thin editor indulged in the poetic 10 day holiday and finally gained 3.6 Jin. It's really a time to eat and drink, and it's always refreshing! When I went to work, I found that I shed two lines of tears when I was fat. Fortunately, I usually have a deep foundation in sports, and I was able to stay on the flat for three minutes when I went to the gym yesterday ~ (and then I was playing soy sauce for the rest of the class, so I really won't be lazy next year, crying)
I believe that many skinny babies are, originally, only need to lose 5 kg. After a year, the goal doubled, and now they need to lose 10 kg. Don't worry, please accept this holiday syndrome adjustment guide for everyone, 20 19. Let's continue to be a small waist in the workplace.
Small coup to overcome holiday syndrome
Start with diet.
Never go on a diet;
The human body has its own metabolic law. If you eat hard in the New Year and don't go on a diet now, your body will not adapt, you will store too much fat and get fatter and fatter!
Regular three meals:
Eat more light food, reduce the intake of meat and increase the intake of green vegetables. Don't emphasize the taste, be less greasy and less salty and spicy, and let the stomach slowly ease.
Drink plenty of water to accelerate metabolism;
Drinking more water can speed up metabolism and help toxins to be excreted quickly. OL in the office should drink more water and go to the toilet to avoid hoarding meat for a long time.
1
The diet is light, too salty, too spicy and too sweet.
If you come back from the Spring Festival and find that you have gained 5 pounds, then I can tell you with certainty that 3 pounds may be fat, but 2 pounds must be edema caused by excessive diet.
If you want to eliminate edema, a light diet is very important.
Therefore, in the first week after the festival, it is best to give up the heavy taste and not eat foods that are too salty, too spicy, too sweet and too oily, so that the water in the body will slowly fade away.
Oil: It is advisable to use 25-30g edible oil every day. Peanut oil, rice bran oil, rapeseed oil, low erucic acid rapeseed oil, refined olive oil, sunflower oil, soybean oil, etc. Better eat it.
Salt: no more than 6g per day, which is about the weight of a mineral water bottle cap.
Sugar: It is better to control it at 25g per day, about 2 spoons of old porcelain.
Spicy: refuse spicy oil. If you are used to heavy taste, it is recommended to use vinegar, onion, garlic, pepper, mustard and other condiments to flavor, and the taste level is richer.
In addition to controlling the quantity, we should also avoid some hidden high-salt foods, such as preserved meat, dried noodles, bread, nut biscuits, tomato sauce, tofu, sausage bacon and other processed meat products ...
2
Eat more foods that are good for drainage and rich in potassium.
In order to eliminate edema, besides a light diet, it is also a good idea to eat more foods that are beneficial to drainage and rich in potassium, such as these foods:
○ Fruits: bananas, sweet oranges, melons, watermelons, fresh peaches, grapefruit, potatoes, grapes, zucchini, etc.
Vegetables: watercress, cabbage, celery, coriander, radish, cauliflower, mushroom, pumpkin, etc.
Local tyrants can also choose to drink a cup of 200ml coconut water every morning, which is really a low-calorie edematous artifact, but it is a bit expensive. If you can't afford coconut water, you can drink a cup of 200ml of ordinary warm water when you get up in the morning, which will also help speed up your metabolism.
three
Increase water-soluble dietary fiber
Soluble dietary fiber mostly exists in brown rice, beans and fruits and vegetables, such as lemon, citrus, apple, pineapple, banana, cabbage, soybean, black bean, pea, broad bean, oat and sweet potato.
The simplest arrangement is that when cooking, rice is mixed with brown rice, and cabbage 1 plate and apple 1 plate are added to the table. When cooking porridge or rice, I like to add all kinds of miscellaneous grains and potatoes to cook together, which is delicious and not fat. )
four
Eat meat with low fat content.
Many people subconsciously think that meat is the chief culprit of gaining weight, because they eat too much fish and meat during the holidays. This idea is wrong.
Meat is rich in high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, and it is the main source of protein. Moreover, protein can effectively inhibit auxin and make us more resistant to hunger.
If you want to be thin, meat is indispensable.
In the first week after the festival, eat some meat, red meat or white meat, remember to choose lean meat, and then don't eat skin.
If you really don't want to eat meat, you can eat soybean, tofu, dried bean products, pay attention to the intake of various grains, and improve the absorption and utilization rate of protein to make up for the lack of meat nutrition.
Combined with exercise, the effect is better
All the meat you eat should be returned. It is impossible to lose weight without changing your diet! Moderate exercise can promote blood circulation and oxygen inhalation, and help to wake up the tired cells of the body to a sober state, so we can lift our feet, stretch our bodies and walk more, so that our stomach can exercise more in our spare time.
The "five-three-one rule" is most suitable for dealing with this kind of post-holiday meat. Specific steps:
Five: Exercise five times a week.
Exercise can be a brisk walk. It is recommended to walk 4 kilometers and walk in about 40 minutes.
Three: each time lasts at least 30 minutes.
If you persist for 25 minutes, you can only warm up. Once fat becomes active, you stop consuming it. That's a waste of 25 minutes! It is recommended to exercise for 30~40 minutes and do housework at home. Anyway, you can move whenever you want.
One: the heart rate should reach 1 10 times per minute.
If you want to burn fat more fully, you must maintain a high-load heart rate. Simple formula: fat burning heart rate = 200- age (there are other algorithms in the formula)
Skipping rope is recommended. Skipping rope 10 minute is equivalent to jogging for 30 minutes. Remember to massage the calf after skipping rope to prevent jumping out of the muscle leg and better promote blood circulation in the leg.
Ensure enough rest time.
Since it has been released for a week, it is better to use another week to adjust your body and keep enough rest ~
It is not appropriate to start high-intensity work right after you start work. You should gradually enter the state, give yourself an adaptation stage, and communicate with your colleagues to create a normal working atmosphere.
It's very tiring to get together late in the New Year. If you still sleep only 6 hours a day after starting work, it will lead to a decline in the basic metabolism of the human body, and you will lose more than ten kilograms a year! But if you are lazy in bed and rest too much, it will also lead to a decline in basal metabolism.
So it is best to ensure 7.5~8 hours of sleep every day ~
Stand against the wall after lunch 15~20 minutes, then take a nap 15 minutes. I stopped eating after 8 pm. Snacks? Let's talk about it when you lose weight ~
Instead of eating several big meals, drinking milk tea and eating bread and snacks, we should do more: refuse big meals, refuse snacks, refuse drinks, go to bed early and get up early (to ensure adequate sleep), eat three meals regularly (regularly and quantitatively, chew slowly), and exercise moderately, so that life can gradually return to normal.