Some OLs in sedentary offices are always troubled by the following questions: I don't eat much, but why am I getting fatter? Lack of physical labor for a long time, fat can easily accumulate in the abdomen and buttocks, and over time, the body will be gone. In fact, it is very important to eat less if you want to lose weight, but the right choice of food is the key. The daily diet should be based on cereals and eat more non-refined foods. Let me see, people who do less manual labor or work in an office should arrange three meals a day like this.

1. The daily staple food intake is less than half a catty.

The staple food (mainly cereals) is less than half a catty per day. But if you have a lot of activities that day, such as participating in sports and doing manual labor, you can increase them appropriately, because staple food is used to provide energy.

2. Strictly control the consumption and types of meat.

Meat such as chicken, fish and other animal foods should not exceed 2 A Liang days, even if the fat content in lean meat is not low; Eat bean products twice or more every day on average1; 1 bag of milk (for breakfast); Eggs 1 (can be eaten for breakfast). Eat less pork, beef and mutton, and eat more fish, shrimp and chicken.

Step 3 eat all kinds of vegetables and fruits

There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, even very different. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin b2, vitamin C, folic acid, minerals, dietary fiber and natural antioxidants.

The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid and pectin in fruits are richer than those in vegetables, and no one can replace them.

Eat more potatoes.

Potatoes, including potato, sweet potato and cassava, are rich in starch, dietary fiber and various vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing children's dry eye and preventing cancer.

Those who skip breakfast should prepare some snacks in the office.

Office workers with unreasonable diet, especially those who don't eat breakfast, can prepare some healthy snacks in the office; Apples, oranges (fruits mainly provide water-soluble vitamins needed by the human body, so it is ok to eat more) and nuts (rich in polyphenols) can reduce the incidence of cholesterol, heart disease and cancer. But its calories are often relatively high (not too much), dried fish, fish bones (which can provide calcium and fat-soluble vitamins) and so on. You can also prepare some milk powder, oatmeal, black tea and green tea (which contain a variety of catechins and have antioxidant function) for easy taking. But it should be reminded that puffed food (French fries, potato chips, etc. ), instant noodles, coffee, cola, etc. Eating less oil is taboo.

6. Yogurt can regulate the ecological environment of the intestine.

People with indigestion can prepare some yogurt in the office. Yogurt can regulate the intestinal ecological environment and make it difficult for harmful bacteria to survive. A cup of yogurt every day can effectively improve gastrointestinal function. Women can also prevent breast cancer.