How do sedentary office workers lose weight?
1, Walking to and from work For office workers who don't have much time to exercise, walking to and from work is the best way to exercise. Taking a walk after breakfast is helpful to the digestion of the stomach. It can also make the metabolic system work normally and help you keep a good figure. Walking after work can drive away the fatigue of the day, so if the home is not far from the company, it is recommended to walk all the way. If your home is far from the company, you can also consider getting off a few stops in advance and walking to the company.
In the morning and afternoon, fitness companies usually start work at 9: 00 in the morning, so office workers who want to exercise may choose to do morning exercises before 9: 00. Morning exercise helps to refresh the mind and help the brain work. In addition, during lunch break, you can consider going to the gym to exercise, sweat and take a bath, so that you can feel refreshed when you work in the afternoon.
3, sitting can also be thin office workers basically sit 80% of the time a day, if you don't want to sit with a small belly, you must learn to do appropriate exercise in your seat. Here are some tips for slimming. Let's study together. When writing, you can put your free hand on your lower abdomen constantly and gently, so that you can fully move your stomach and prevent symptoms such as indigestion and constipation. When reading the newspaper, my feet are idle. At this time, you can consider grabbing the ground with your feet while reading the newspaper, and then rotating your feet to move your ankles. This exercise helps to relieve fatigue and prevent symptoms such as insomnia, headache and dizziness. You can do levator ani exercises during the meeting. When inhaling, forcibly contract the anus and lift it upward, and naturally relax when exhaling. This exercise can also play a role in tonifying the kidney and strengthening the blood circulation of the pelvis. When making a phone call, the empty hand casually holds something up, then falls along the back of the head, reaches to the side, and rotates the arm to make a circular motion. This exercise can exercise the upper body and arm strength.
4, in-situ leg lifts You can take the opportunity to do 15 minutes in-situ leg lifts while watching TV. The frequency does not need to be too fast, but it is necessary to ensure that the thighs are raised as close as possible to the chest, and the movements are complete before losing weight. This action has a good slimming effect on hips, thighs and waist, and can also effectively improve cardiopulmonary function.
Learning to drink water has an immeasurable influence on your body shape. Although it is not like the saying that fat people will gain weight when drinking water, poor drinking water will lead to edema, which seems to have a visual effect of gaining weight. Edema constitution should reduce salt intake and try not to drink water before going to bed. Drinking a large glass of water on an empty stomach in the morning can promote intestinal peristalsis, and drinking water after meals can also help digestion. But the water we are talking about here is boiled water, not a drink. Drinking drinks regularly will consume a lot of sugar and calories, and the more you drink, the fatter you get.
6. Girls who do housework and love cleanliness will not be too fat, because doing housework will consume a lot of calories unconsciously. Whether it's cleaning the table, washing dishes or mopping the floor, washing clothes. These chores will be transferred to the abdomen and waist. So I don't have time to exercise, so I might as well be a virtuous little woman at home, who will become thinner and more beautiful.
The harder you work, the easier it is to get fat.
Yes, you heard me right. I really can't blame you for getting fat this time! Blame you for working too hard! ! !
Recently, foreign scientists have solved the puzzle that has long plagued modern white-collar workers-why sedentary computers get fat.
According to their investigation on the lunch of employees who have to sit in front of the computer for a long time, it is found that "shortening the lunch time in order to squeeze out more work" has become the main reason for the general obesity of white-collar workers. In this abnormal eating process, the brain's "distraction" from food is the culprit!
This interesting research result may surprise many people!
The harder you work, the easier it is to get fat.
The reason is that the "distraction" brought by hard work will reduce his satiety after dinner. In order to reach this conclusion, Ross, a researcher in experimental psychology at the University of Bristol in the United Kingdom? E. Odem? Rose E. Oldham-Cooper did an experiment.
He divided 44 participants into two groups and gave them a lunch containing nine kinds of food. They asked one group to play card games on the computer while eating, while the other group concentrated on eating. The test results show that even after 30 minutes, people who play cards eat more snacks than those who concentrate on eating. To make matters worse, when researchers asked participants to recall what they had for lunch, it took players longer to remember.
"The greater the work pressure, the fatter people will be."
The results of this study can also be used to explain why there are always friends who say that people are getting fatter and fatter since I graduated from work! When people feel stressed, they will reduce their psychological burden through delicious food.
So many people who work overtime will put all kinds of snacks on their desks. When you are stressed, your hand will unconsciously reach out to these foods and eat them. Do you reach for chocolate or other sweets several times a day?
Several foods that can gain weight quickly.
In order to avoid becoming the next fat person and suffering from various diseases, cut these foods on your desk! Avoid! Yes! One! In position. Don't! Sure！ Let me go. Yes!
Ice cream: Ice cream contains a lot of fat, which stays in the stomach longer than other foods.
Cream mashed potatoes: Adding milk, cream or cheese to mashed potatoes will upset your stomach.
Chocolate: Chocolate can relax the lower esophageal sphincter, make gastric acid reflux and stimulate the esophagus and pharynx.
Fried food: oil will produce a substance called "acrylic acid" at high temperature, which is difficult to digest. It is rich in oil, and these two substances will cause diseases if they accumulate in the stomach.
Citrus juice: acidic drinks can stimulate the esophagus, so that the sensory nerves are stimulated, and the stimulated parts will be red and swollen.
Spicy food: red pepper or jalapeno can stimulate the inner wall of esophagus, and after eating it, it will have an annoying heartache and increase the burden on the stomach. (So eat less spicy strips! Friends! Knock on the blackboard! )
How many calories do you consume a day to lose weight?
Generally speaking, if you want to lose weight, you must keep your calorie intake greater than your daily calorie intake. The basic principle of losing weight is that energy consumption is greater than energy intake, so you can increase exercise consumption on the basis of controlling diet to lose weight.
However, eating more calories than eating does not mean being thin, nor does it mean that eating more calories than eating can make you thin. The most correct thing is that the calorie intake is greater than the calorie intake, but the calorie intake must also be greater than the basal metabolism. If the calorie intake is lower than the basal metabolism, it is difficult to lose weight even if it is difficult to maintain basic survival.
In fact, losing weight is not just about consuming energy or calories. We must control the total heat. If you want to lose weight, it is best to keep the total calories below 2000 every day. 1600 is a relatively healthy calorie intake, just with moderate exercise.
However, the daily calorie intake during weight loss should not be too small, preferably not less than 800 calories, especially not less than basal metabolism, which will be life-threatening in the long run. In addition, maintaining a balance of nutrition during weight loss is the correct and healthy way to lose weight.
It should be noted that the intake of calories should be gradual to ensure that the human body can adapt for a long time. At the same time, the daily intake of calories is generally not less than 800 calories. Otherwise, the human body will make up for the lack of energy intake by reducing the body function, which usually leads to dizziness and fatigue, and the reduction of basal metabolic consumption will also affect the efficiency of weight loss.