During weight loss, it is good to eat 8 points full every day. Even for entertainment, you should pay attention to your food intake. Eat more fruits and vegetables, the size of a fist and the size of an orange. Nutritional components are 60% starch and sugar, 25% fatty food, and only 15% protein food. In addition, reduce the intake of high-calorie foods. When there is a meal, eat the food on the table first. Eat full for 3 minutes before eating other foods. Eat enough vegetables. Alcoholic beverages should be controlled as soon as possible, especially for office workers to get rid of bad lifestyles and not to compete for alcohol.
Step 2 change your work habits
How do men lose weight? Don't forget to take time out to exercise when you are busy at work. For example, if you have any questions, don't use chat software to communicate with your colleagues. Just walk over and say, get up and get some water. It is recommended to get up for five minutes after half an hour's work, even if you twist your waist. Keep your body active, which will help you burn calories. If a man can go to work without driving, then don't drive. They choose to walk to the bus stop and climb the stairs to the office, trying to increase the opportunities for exercise.
Pay attention to your life and rest.
Staying up late is resolutely put an end to. Finish the work as soon as possible, don't put it off until after work, and don't stay up late to finish the work. If you must stay up late, pay attention to control your diet and don't eat midnight snack at night.
The principle of losing weight is 1. Don't eat food that makes your body cold.
Don't eat too much salt.
3, full intake of vitamin B group, promote fat and sugar metabolism.
4. Intake fiber that can help relieve constipation.
5, full intake of calcium to make bones.
The harm of excessive weight loss is 1, which leads to dyslipidemia.
2. Increase cerebrovascular diseases.
Obese people are prone to hypertension, dyslipidemia and diabetes, while obese people with hypertension, dyslipidemia and diabetes are more prone to brain problems. First of all, such people are prone to cerebral atherosclerosis. Their cerebral vessels are hard and brittle, which are easy to rupture under the action of high blood pressure, resulting in dangerous cerebral hemorrhage and even life-threatening. Secondly, the tissue plasminogen activator inhibitor in the blood of obese people is also higher than that of ordinary people, which makes it difficult to dissolve the thrombus once it is produced, so obese people are prone to cerebral thrombosis, that is, cerebral infarction.
3, increase the probability of suffering from hypertension.
Obesity is closely related to hypertension. Among obese people aged 40-50, the incidence of hypertension is 50% higher than that of non-obese people. Moderately obese people are more than five times more likely to suffer from hypertension than those with normal weight and more than twice as likely to suffer from mild obesity.
4, increase the heart load
The study found that the incidence of angina pectoris and sudden death in obese people increased by four times. This shows that obesity will definitely increase the burden on the heart and cause heart damage. The heart of a normal human body is like a water pump, constantly contracting and relaxing, maintaining the blood circulation. Obese people store too much fat in their blood, so the total amount of blood increases a lot, and the heart will also increase its contractility accordingly. When the heart is overwhelmed, it can no longer pump blood effectively, leading to the accumulation of blood in the cardiovascular system and even obvious heart failure.
5, leading to fatty liver
About half of obese people suffer from fatty liver. The liver is the place where triglycerides are synthesized, but the liver doesn't have much extra space to store them. In obese people, the balance between triglyceride synthesis and transportation is unbalanced. Obese people consume more fatty acids, so the liver synthesizes more triglycerides. A large amount of triglycerides accumulate in the liver. The result is fatty liver.
6. Increase the risk of diabetes.
Obesity is one of the important risk factors of diabetes. 80% of patients with type 2 diabetes are obese. Moreover, the longer obesity occurs, the greater the chance of developing diabetes.
7, cause bone and joint diseases
There are three possible osteoarthropathy caused by obesity: osteoarthritis, diabetic osteoarthropathy and gouty osteoarthropathy. Among them, osteoarthritis is the most common and harmful. Osteoarthritis caused by obesity mainly affects knee joint, followed by hip joint and finger joint.
8. Obese people are prone to cancer.
According to the epidemiological survey, obese women are more likely to suffer from endometrial cancer and postmenopausal breast cancer, while obese men are more likely to suffer from prostate cancer. And as long as you are obese, both men and women are more likely to suffer from colon cancer and rectal cancer. The more serious obesity is, the higher the prevalence rate of the above cancers is.
9, easy to get sick
Obese people have reduced resistance to infection and are prone to respiratory infections. The incidence of pneumonia is very high. Skin wrinkles are easy to wear and tear, causing dermatitis, and the incidence of skin furuncle and urinary and digestive tract infections is also high. It is reported that the incidence of appendicitis is twice that of normal people. In the case of acute infection, severe trauma, surgery and anesthesia, obese people have poor stress response, often dangerous condition, low tolerance to surgery and anesthesia, slow postoperative recovery, and increased complications and mortality; In addition, obese people's physical reaction becomes slow, and they are prone to various injuries, car accidents and other accidents, and are prone to fractures and serious limb injuries.