Because many office workers sit and work all day, they are too lazy to exercise after coming home from work. So people like office workers are particularly prone to get fat. Sedentary is the easiest way to get fat. They are always shouting to lose weight, but they often can't stick to it. Lazy people in the office need persistence, and they can lose weight in this way.

1, chair slimming exercise

1. Sit in a chair, straighten your body, press your shoulders to tighten your back muscles, and put your shoulder blades together. Hold this position for 4 to 6 seconds and repeat it 4 to 8 times.

2. Sit in a chair, hold the seat board with both hands, support it hard, and try to lift your body. Hold this position for 3 to 4 seconds and repeat it 4 to 8 times.

3. Sit in a chair, lift your legs, bend your knees, hold your calves with your hands, and pull your knees back as far as possible to make them close to your chest. Repeat 4 to 8 times.

4. Sit on the chair with your hands akimbo, with your feet on the ground, and turn your waist as far as possible from left to right. Repeat 8 to 12 times.

5. Sit in a chair, lift your legs up quickly, bend your knees in turn, bend your arms to your sides, and swing back and forth alternately. Repeat 30 times.

2, table waist training

Action 1 Lie on your back with a cushion between your knees.

Action 2 Hold the chair back with one hand, inhale deeply, tighten the abdomen, slowly lift one leg forward for 5 seconds, exhale and slowly lower the leg. Exercise your legs five times alternately and do three groups.

3, 3 strokes to overcome hunger

1, eat more foods rich in dietary fiber.

Does anyone have the advantage of not making dietary fiber? Eating enough dietary fiber is not only low in calories, but also can enrich our stomach and make people feel full. It is a master of satiety. By reducing calorie intake, the body begins to consume fat to achieve the purpose of losing weight.

These dietary fibers can also improve the intestinal environment, help increase beneficial bacteria and maintain intestinal health.

2. Eat more foods with high protein and low fat.

Take enough protein during weight loss. Protein takes a long time to digest. An experimental study at the University of Sydney found that eating a proper amount of protein is more conducive to controlling appetite and reducing fat intake. Adequate protein will make your body less hungry and prevent you from receiving the signal of overeating when you are not eating.

3. Eat healthy snacks between meals.

Twice a day will make you feel a little hungry. One is in the morning 10, when your metabolism is faster. The other is at 3-4 pm, and the glucose content in the body is low. You can add meals at this time. Eating healthy snacks, such as nuts (about 10g), yogurt, bananas, soy milk or fruit, can help prevent overeating at dinner and effectively control appetite!