For some office workers, losing weight is very annoying because they usually have no time to exercise. In fact, for office workers, they can take a walk on the morning of work, so as to lose weight. Some people think walking is easy. In fact, if they want to lose weight, they need to walk correctly. Let's have a look.

1, the correct way to lose weight by walking

Generally speaking, in order to achieve a certain weight loss effect, the pace of walking must be medium and fast (10 minutes, 1000 steps or more), and the duration of each time must be more than 45 minutes to achieve weight loss effect.

1, lose weight two hours after meals.

First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.

2. You can walk anytime and anywhere.

You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to the maximum at this time, it is easier to lose fat when walking.

3. Keep the total amount of time unchanged.

If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.

2, often eat diet food

1, salmon

Fish oil is not only good for heart health, but also helps to reduce waist circumference. Omega-3 fatty acids can improve insulin sensitivity, help to form muscles and reduce abdominal fat. The more muscles, the more calories the body consumes.

You don't need to do much to enhance the flavor of salmon. The simpler the better. Marinate with salt and pepper, then add two tablespoons of oil and fry 65438+ on each side for 0 to 3 minutes.

2. Apple

Studies have shown that an apple a day can inhibit weight gain. People who eat an apple as a snack before eating spaghetti for dinner consume fewer calories than people who eat other snacks. Apple has a high fiber content, 4 to 5g each, which makes people feel full.

In addition, antioxidants contained in apples help prevent metabolic syndrome. Apples are the ideal low-calorie snacks. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoons of sweet pepper and 1/2 tablespoons of cinnamon, and heat it in the microwave oven for one and a half minutes.

3. Sesame

Sesame and its linseed oleic acid can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close legs.

4.cabbage

Calcium is very important for improving metabolic rate and burning fat. Cabbage is rich in calcium and vitamin C to promote calcium absorption. People who eat more kale will lose weight easily.

5. Water

Water can speed up our metabolism. If we drink 500 ml of water every day, our metabolic rate will increase by 30%. At the same time, take away the metabolic toxins in the body, so that you won't feel hungry because of lack of water.