Are you shot?

At the same time, freshmen started the countdown to graduation, and seniors began to bow their heads to the waves of autumn moves. "Little fresh meat" is about to enter society, while the "old meat" who has graduated and worked for many years looks back on his lush college life and has to sigh with emotion that "time is a butcher knife." X years after graduation, in addition to being pushed old by time, people's bodies have also undergone tremendous changes. The following is a chart of women's body changes in X years after graduation. Hurry up and see which stage your body has entered!

Why have you been getting fat since you started working?

1. Exercise less

When people are not working, people have enough time and energy to participate in various sports, and the school also arranges physical education classes every week and organizes regular sports competitions. But after starting work, I stayed in the office all day long and couldn't afford to sit for a long time. I was so tired that I just wanted to fall asleep when I went home at night. The amount of exercise has been significantly reduced, and the calories intake have not been fully consumed, which in turn leads to the conversion of excess calories into fat, making people fat.

2. The pressure becomes greater

Work is piled up like mountains, dissatisfaction from superiors or customers, and tensions in interpersonal relationships... these can destroy a person's psychological defense line and make people feel pressured. Excessive stress can easily lead to high adrenal cortisol index, enhanced gastric peristalsis and digestive function, and increased appetite. When people feel stressed, they will think of some methods to divert attention. Therefore,"eating" has become the venting choice of most people in the workplace. In this case, it is really difficult not to get fat.

3. irregular diet

At school, three meals a day were quite regular, and the choices of dishes provided in the canteen were relatively healthy. However, after entering the workplace, people have to face various social interactions. They often drink big fish and meat, and naturally they easily become fat.

4. Slow metabolism

X years after graduation, the former youth has become middle-aged. As we get older, various functions of the body are getting older. The body structure changes, muscle mass and bone density will decrease, and metabolism will also slow down. Under such circumstances, if people do not control their diet, becoming fat is the inevitable outcome.

5. Experience childbirth

After graduation, women will work, experience marriage, and experience childbirth. Fertility has a huge impact on a woman's figure. Before, during and after pregnancy, women will supplement rich nutrients, consume a lot of calories, and reduce the amount of exercise. However, they fail to adjust their eating habits in time after childbirth, so many mothers will lose shape after childbirth.

How to make your body "return to twenty years old"?

1. Determine the degree of obesity in your body and target weight loss

People with different levels of obesity have different methods to lose weight. Therefore, before embarking on a weight loss plan, it is recommended to make a more objective judgment on your body. Currently, one of the internationally commonly used standards to measure the body's fatness and health is BMI, or Body Mass Index. In the case of China, when the BMI is in the range of 18.5 to 23.9, it is normal. When it is lower than 18.5, it is thin. When equal to or higher than 24, it is overweight. Through calculation and comparison with China's BMI standards, you can judge whether you have overweight and obesity problems. BMI is calculated as follows:

Body mass index (BMI)= weight (kg) ÷ height squared (m)

For example, if a woman is 1.6m and weighs 60kg, her BMI=60÷1.6x1.6≈23.44

Through judgment, if you find yourself severely obese, then when choosing exercise to lose weight, you should pay attention to choosing some aerobic exercise that has less burden on the body. Some exercises that have a heavy burden on the knees such as fast running and skipping rope are not suitable for severely obese people.

2. Eat regularly, with a lot of three meals a day

Some people who are anxious to lose weight will adopt more extreme dieting methods, such as skipping dinner, eating only vegetables or eating only fruits. These methods may be effective at the beginning, but in the long run they will lead to digestive disorders and slow down metabolism., not only will weight gain occur, but it may also lead to some digestive diseases. Don't be impatient to lose weight. You must maintain a regular diet and don't miss three meals a day. You can increase the number of meals you eat every day, but reduce the amount of each meal and limit your daily caloric intake to 1500 calories.

3. Aerobic exercises-based exercise to lose weight

Exercise is an essential way to lose weight. Exercise not only burns calories, but also enhances metabolic ability, making it easier for people to burn calories and lose weight faster. There are many ways to exercise, but moderate-intensity aerobic exercise is less difficult, has obvious fat-burning effect, and is easier to adhere to. Therefore, it is recommended to focus on moderate-intensity aerobic exercise during weight loss, and insist on aerobic exercise for about one hour every day. However, in addition to reducing fat, the weight loss process should also focus on muscle exercise. The effect of strength training is obvious. Strength training can be arranged 2 to 3 times a week, each time lasting about 20 minutes.

4. Release stress in a timely manner

Entering society will always face various pressures. Excessive stress is an important reason why some people become fat after working. If you want to lose weight, you must first release all the pressure. There are many ways to relieve stress, and it is recommended to adopt methods that have nothing to do with "eating", such as singing, watching movies, climbing mountains, etc.

5. maintain adequate sleep

In a state of lack of sleep, the hormone "leptin" that regulates hunger in the body will undergo significant changes, making people feel a strong sense of hunger. Office workers often stay up late, and every time they feel hungry, they easily kick off food. Insufficient sleep is a cause of obesity, and maintaining adequate sleep is conducive to weight loss. Work is never finished. You must learn to allocate your work reasonably, make time for yourself to sleep, and keep at least 7 hours of sleep. If you can't sleep because of mental stress, try doing sleep yoga and drinking a glass of milk before going to bed.

To learn more about how to lose weight, please pay attention to our Weixin Official Accounts