1, balanced nutrition. The standard balanced nutrition for men to lose weight is: 60% of the staple food is starch and sugar, 25% of the staple food is fat, and 15% is protein. It is ideal to be full at 8 minutes per meal, and it is best to eat enough vegetables and fruits. Every meal 1 vegetables and fruits. It is more important to reduce the intake of high-calorie foods. At every meal, eat vegetables first, and then eat other foods until you are about 3 minutes full. Try not to eat meat.

2, change work habits, many office workers report that work is very busy, there is no way to exercise on time. In fact, exercise depends on self-awareness, as long as you know how to use the gap to exercise anytime and anywhere. For example, turning on the computer, getting up and moving, walking and pouring a glass of water can also be considered as exercise, or waiting for elevators, buses and other subways can also remain stationary. As long as you stay active, you can burn calories. It is suggested that men should not drive to work every day, sometimes walking to take the bus or climbing the stairs to their destination at work can help you consume the excess fat left in your body the night before.

3, normal life and rest, often staying up late will affect metabolic dysfunction, and people who sleep less than 7 hours a day are more likely to be obese. Some studies have pointed out that lack of sleep may cause the human body to secrete more "hunger hormones", which may lead to obesity due to overeating. So not staying up late is the key. If the work can be finished ahead of time, it must be finished ahead of time. When you have to work late, you must absolutely control your appetite. Don't be upset, eating junk food for a while will often increase your weight.

4. Develop exercise habits. Men who work first, don't let work erode your health, especially married men, often give up their favorite leisure sports because of the double pressure of family and work. There is an ingenious way to solve this problem. Nowadays, many school activity centers are open for rent on holidays. You can invite friends and relatives to get together and exercise together for 2 hours a week, which can not only socialize, but also cultivate family ties.

5, know how to release pressure, every job has a certain pressure, young office workers should find their own punching bag when entering the workplace, and find ways to relieve stress, such as vacation, exercise, listening to music, are all feasible methods. The key point is not to let the work pressure accumulate over time, which will eventually cause physical burden.