The weather has been getting hotter and hotter recently, which is a torture for obese friends. Obesity causes people to be more afraid of heat than thin people, and it also brings a lot of troubles. They can't find the right clothes to wear, and it's easy to expose their unsightly belly, etc. However, for office workers who want to lose weight and have no time to schedule their daily commute, it can be frustrating to see how other people plan their weight loss plans every day. In fact, office workers can also lose weight in a healthy way. Finding a way will give you more perseverance than being depressed every day. What I want to share with you today is how office workers can lose weight healthily and quickly. Master 3 more and 2 less to make your weight drop quietly! ?
Office workers actually have an advantage, that is, being able to eat and get up on time every day is also an advantage for losing weight. But for spending more time on arranging a weight loss plan, I guess there won’t be much time. So how can office workers lose weight healthily and quickly by mastering the 3 more and 2 less, as follows:
One, 3 more.
1. Drink more water.
For office workers, meals are eaten according to time every day. But for most friends who work, they still drink relatively little water, and don’t drink water until they are thirsty.
In fact, drinking water can improve metabolism and promote fat burning, because burning fat requires the participation of water. It can also replenish the water needed by the human body, nourish the skin and maintain its elasticity, and play a role in removing intestinal grease and garbage toxins.
It is recommended to maintain 1500~1700 ml of warm water every day (7~8 cups of warm water is enough), mainly boiled water or light tea. Drinking slowly in small sips is better for the body to absorb.
2. Sleep more.
Sleeping more may not be understood by some friends. In fact, sleeping more means getting enough sleep every day. Because after the human body sleeps deeply at night, the body will secrete leptin, which has the effect of increasing metabolism, suppressing appetite, and promoting fat burning.
Some friends who work all day long will binge-watch dramas or play games after get off work to make up for the lack of time to play at work, because binge-watching dramas or playing games can easily put your brain in a state of excitement. Playing will last longer than the early morning. Lack of sleep will lower your metabolism, and lower metabolism will also affect your weight loss speed and physical health.
Therefore, it is recommended to maintain 7 to 8 hours of adequate sleep every day, which is more conducive to healthy weight loss and maintaining physical health, and can also keep you energetic the next day.
3. Exercise more.
Many working friends sit all day long, and their body’s microcirculation and metabolism are relatively low. If microcirculation and metabolism are reduced, it will affect your efficiency in metabolizing fat and consuming fat.
It is recommended to take the stairs when commuting to and from get off work to increase the amount of exercise, promote consumption and metabolism, increase fat metabolism and fat consumption.
According to your own time arrangement, choose to exercise for more than 30 minutes after get off work. You can choose exercises such as jogging, brisk walking, cycling, hula hoop spinning, abdominal crunches, push-ups against the wall, squat jumps, etc. These exercises Alternately, it can not only build muscle, burn fat, and shape your body, but also achieve the effect of exercising while losing weight.
Some people may say why you should exercise more, because most of the fat needs to be excreted through breathing. Therefore, more exercise can not only promote fat excretion but also improve cardiopulmonary function.
Two, 2 less.
1. Reduce the frequency of eating out.
Many working friends like to eat out. It’s not that the food outside is not good, but that most of the food outside has added too much salt, sugar, MSG and other seasonings. The most important thing is that it is stir-fried. Edible oils and dishes that have been stir-fried at high temperatures are also hydrogenated oils.
Why do some friends gradually gain weight when eating out and eating less? In fact, it has a lot to do with hydrogenated oil.
It is recommended to reduce the frequency of eating out if there is really no other way. You can prepare an extra small bowl filled with hot water when eating, and put the dishes in the small bowl filled with hot water to pass through the hot water, so as to reduce the intake of fat.
2. Reduce the intake of processed snacks.
For office workers, you will feel hungry between 3 and 4 o'clock every afternoon, and you will choose processed snacks at this time. Such as small cakes, desserts, cookies, potato chips and other snacks.
In fact, these snacks are relatively high in calories, sugar and fat. After eating them, they will increase your caloric intake throughout the day. If you eat processed snacks like this for a long time, your weight will remain high. This is why many working friends have I have a question. I eat and exercise regularly every day. Why can’t I lose weight? In fact, it has a lot to do with eating processed snacks frequently.
When you are hungry in the afternoon, you can choose low-calorie, high-fiber, and satiating foods to eat. This can not only increase the feeling of satiety, but also avoid excessive intake of the next meal, such as a portion of fruit or 3~4 nuts or 1 cucumber or 8~9 cherry tomatoes. It is advisable to consume no more than 200 calories each time. Eating too much will add extra calories.
Office workers can also lose weight healthily by taking 3 more and 2 less. In addition to eating regularly and developing good living habits, maintain a happy mood and don't let yourself get too stressed out.
Excessive stress will reduce your work efficiency and easily lead to overeating. If you are depressed or feel too stressed, you might as well take a deep breath, chat with colleagues or friends, or increase exercise, which can relieve stress and improve your mood.