Causes of overwork and obesity
Office workers are busy all day, instead of being "tired and thin", they are getting fatter and fatter. The reasons behind it have attracted the attention and thinking of medical health experts, mainly as follows.
1. Work pressure makes my appetite bigger. Bonnie Tobdix, a spokeswoman for the American Dietetic Nutrition Society, said that people in the workplace are usually under great pressure, and the increase of stress can easily lead to the increase of adrenal cortisol index, thus increasing people's appetite and increasing the demand for carbohydrates. The survey shows that under high pressure, people's favorite foods are desserts, creamy foods and salty snacks.
Prevention methods: First of all, we should adjust our mental state in time, learn to transfer and release stress, try more exercise and develop personal hobbies.
2. Sit all day and seldom exercise. This newspaper once conducted a survey in conjunction with Xinhuanet. Nearly 60% of office workers sit for more than 6 hours a day. 28.75% people sit for more than 8 hours every day. Professor Hong Zhaoguang, the chief health education expert of the Ministry of Health, said that office workers often sit all day after work and don't like to move. People who sit for a long time are prone to obesity and a big belly. According to the statistics of the World Health Organization, more than 2 million people worldwide die from sedentary activities every year.
Prevention method: seize the opportunity of exercise
Your metabolism is at its lowest point before you wake up in the morning. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.
Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.
I haven't slept enough for a long time. Canadian scientists conducted a survey on sleep time and weight of 635,000 people. The results show that people who don't get enough sleep are at least 50% more likely to gain weight than those who get enough sleep. Young people are more likely to gain weight if they don't get enough sleep. Researchers pointed out that lack of sleep will affect the secretion of hormone leptin in the body, and leptin is an important element to maintain weight.
Prevention methods: improve sleep quality and ensure 6~8 hours of sleep.
Weight loss experts in western medicine and traditional Chinese medicine all advocate getting enough sleep before losing weight. Studies at home and abroad have confirmed that people who sleep less than 6 hours or more than 9 hours a day have higher body mass index (BMI) than those who sleep for about 7-8 hours, and are also prone to accumulate body fat. Reducing staying up late and increasing deep sleep time can prevent overwork.
Eat less during the day and eat more at dinner. Because of busy work, many office workers skip breakfast, eat fast food at lunch, and then go to eat supper after working overtime at night ... Some people have more entertainment at night and are prone to overeating. Song Xin, a nutritionist at Chaoyang Hospital, pointed out that a full meal after hunger will lay a hidden danger for weight gain. Eating too much at night is not easy to digest, and the remaining calories are easy to hoard and store, forming obesity.
Prevention method: increase the number of meals.
Adjust the diet structure, eat less fast food, choose less spicy, greasy and high-sugar foods, and choose more low-calorie and high-fiber foods such as vegetables, whole grains, coarse grains, fat-reducing plants and improved fiber plants. Eating four or five small meals a day can maintain a vigorous metabolism level better than three big meals. The time between meals should be kept within 2-3 hours as far as possible, and protein food should be guaranteed for each meal, because it is an enhancer of metabolism. For example, breakfast is high-fiber cereal and fruit, such as vegetable fiber, so yogurt and fruit should be eaten in the dinner between breakfast and lunch. Try to eat 100g chicken (or fish) with vegetable salad for lunch. You can eat a banana when you eat in the afternoon. Try to eat less dinner. Eating less and eating more can make overwork and fat more inorganic.
Ten measures to solve overwork and obesity
Method 1: Drink tea and water.
When people are angry or threatened, the human body will secrete an adrenaline, which will make people feel depressed, unhappy and listless. At this time, making tea is better than drinking coffee, because coffee is irritating, and drinking too much is easy to make the skin aging. Drinking more tea can help your body excrete hormones, stabilize your mood and save your energy. Lotus leaf tea and rose tea are better for drinking tea, mainly for relaxing bowels, removing toxins accumulated in the body and eliminating the troubles of overwork.
Method 2: Supplement vitamins.
Vitamins can maintain the stability of the nervous system, promote various metabolism in the body and regulate endocrine. Therefore, when you feel overworked, you can supplement vitamin B and vitamin C in time. The foods you can choose are: whole wheat bread, spinach, lean meat, oranges, kiwis, strawberries and so on.
Method 3: Running
Running can relieve stress, increase the supply of oxygen and nutrients, enhance physical fitness, burn calories, make you lose weight and avoid overwork.
Method 4: Go to bed on time.
Sleep can help you get rid of fatigue and recover your strength. In the state of sleep, the whole body is relaxed, which can better release the pressure. Ensuring adequate sleep time and high-quality sleep quality can provide abundant energy and cheerful mood for the next day's work. In addition, MM with adequate sleep will have better metabolism and faster fat burning.
Method 5: supplement cellulose.
Sedentary will inhibit gastrointestinal peristalsis and easily lead to constipation. Therefore, we should eat more fiber-rich fruits and vegetables, high-fiber grains and fat-reducing plants to improve fiber, clean up the stool in time and relax and lose weight.
Method 6: Yoga
When you are stressed, you usually feel uneasy and irritable. Practicing yoga can make your mood calm and stable. Moreover, practicing yoga can make you exercise flexibility, burn fat and keep slim.
Method 7: Massage
Massage can relax muscles and release stress. Massage tense muscles, can avoid muscle aggregation, make the body lines more feminine, and have no trouble with muscle girls. In addition, facial massage before going to bed can also promote facial blood circulation and help face-lifting.
Method 8: Sing KTV.
Going to karaoke is the first choice for many people to decompress. By singing, you can vent your dissatisfaction and pressure loudly and let the pressure disappear. Moreover, singing can exercise abdominal muscles, make loose fat firm, reduce overwork and obesity, and at the same time make yourself happy.
Method 9: Do housework.
Doing housework can distract you from worrying about work. And washing dishes and mopping the floor can also speed up blood circulation, increase exercise, make you thinner and thinner, and quietly drive away fatigue.
Method 10: Shopping
Shopping with good sisters after work or on rest days can not only change the bad habit of staying in bed on Saturday and Sunday, but also accelerate the metabolism of the body through long walks, enjoy shopping and get the pleasure of burning fat at the same time.