How to lose weight in winter Office workers lose weight in diet
For office workers, the tight work life every day leaves many people with no time to exercise, and sitting for a long time can easily lead to weight gain. Therefore, for office workers who need to lose weight in winter, eating and losing weight is the best way.
For office workers, there is not much free time in normal times, but when the weather is cold in winter, exercise becomes more difficult. However, if you want to lose weight after sitting for a long time, you still need a certain amount of exercise in addition to starting from diet. In winter, you can do some small exercises suitable for indoors.
1. Climb the stairs instead of taking the elevator
Climbing stairs can exercise legs and buttocks, and can lift hips and thin legs. If your company's floor is not very high, instead of spending time waiting for the elevator, change your route and take the stairs.
2. Get up and walk more often
Being sedentary is an important cause of obesity among office workers. In order to avoid obesity, you should get up and walk, pour a glass of water, or go to the bathroom every 40 to 60 minutes. When washing your hands in the bathroom, do tiptoeing while washing your hands, which can effectively thin your legs.
3. Sitting two-thirds of the chair
When sitting down, the entire buttocks are seated on the chair, which exerts more pressure on the buttocks and thighs, which will cause lymph flow to be unblocked and affect blood circulation. The correct sitting posture should be to only sit two-thirds of the chair, with your legs placed naturally, and not cross your legs. This will avoid fat hips and elephant legs in the office.
4. Don't miss breakfast
Many people think that skipping breakfast can help them lose weight. In fact, it is not. Studies have shown that eating breakfast every day makes it easier to lose weight. If you miss breakfast, your body will have to wait until lunch to start burning calories to speed up metabolism, which is undoubtedly detrimental to weight loss. Therefore, the smart way is to eat a breakfast of 300 to 400 calories in the morning to restore metabolism in advance.
5. Prepare some low-calorie snacks in the office
Work will consume your brain power and your physical strength, making you prone to feeling hungry. Eating small snacks or drinking some water before dinner can enhance your feeling of satiety and avoid eating too much at dinner. Therefore, you can bring some low-calorie snacks, such as whole-wheat fiber biscuits, fruits, yogurt, etc. to eat in case of hunger.
6. Exercise in the morning or afternoon
Most companies start work at 9 o'clock in the morning, so office workers who want to exercise may wish to choose morning exercise before 9 o'clock. Morning exercise can help refresh the mind and help the brain work. In addition, you can consider going to the gym to exercise during your lunch break, sweating and taking a bath, and you can work in the afternoon with a lot of energy.
Office workers lose weight recipes
Monday
Morning: A small bowl of cereal and a piece of raisin bread;
Middle: A boiled egg, a vegetable salad and a bowl of crucian carp, radish and tofu soup;
Evening: A small bowl of mung bean porridge, a steamed bun, a raw mixed tomato paste and a raw cucumber.
Tuesday
Morning: A cup of oolong tea and a rice cake;
Middle: One portion of roasted bamboo shoots, one portion of cold broccoli and one boiled egg;
Evening: A small portion of beef and a bowl of cold shredded seaweed.
Wednesday
Morning: A small bowl of rice porridge, a piece of whole-wheat bread and an orange;
Chinese: A plate of roast beef, a vegetable salad and a raw tomato;
Evening: A small bowl of corn porridge, a steamed bun, a portion of roasted asparagus and a raw cucumber.
Thursday
Morning: Add an apple to a cup of coffee;
Medium: A small portion of chicken, a portion of roasted carrots and cold celery;
Evening: A small bowl of porridge with an orange.
Friday
Morning: Add an orange to a small bowl of porridge;
Chinese: One boiled egg, one portion of boiled sea fish and stir-fried vegetables with mushrooms;
Evening: A small bowl of white potato porridge, a cold spinach and a moderate amount of biscuits.
Saturday
Morning: A cup of green tea with an apple;
Middle: A carrot, a stir-fried pork liver with celery, a boiled egg and a bowl of tomato soup;
Evening: A small bowl of mung bean porridge, a garlic mixed with shredded seaweed, a steamed bun and a raw cucumber.
Sunday
Morning: Add an apple to a cup of coffee;
Medium: A small bowl of rice, a fried potato and shredded green pepper, a raw cucumber and a bowl of seaweed soup;
Evening: Moderate amount of shrimp, one portion of roasted tofu, one portion of cold raw onions and one portion of celery sprouts.
The best time for office workers to lose weight
The best time to eat and lose weight
At different times, people's metabolic abilities vary, which makes eating at different times produce different weight loss effects. According to a recent report by the British "Daily Mail", a British diet guidance company surveyed 1000 people who had successfully lost weight to find out how often they ate three meals. The results showed that breakfast should be eaten after 7 a.m., lunch should be eaten between 12:30 and 13:00, and dinner should be eaten between 18:00 and 18:30. The ideal time for three meals is breakfast at 7:11 a.m., lunch at 12:38 a.m., and dinner at 18:14 a.m. Generally speaking, people's metabolic ability is better in the morning, and food can be fully consumed when eating at this time. At night, people's physical exercise will be reduced and fewer calories will be consumed. Dinner should not be eaten too much, and don't arrange it too late.
The best time to exercise to lose weight
There is no time limit for exercise. From the perspective of preventing exercise injuries, it is best to exercise in the afternoon or evening. You are less likely to be injured when exercising in the afternoon, because the body temperature is higher in the afternoon than in the morning, and the muscles and joints are more flexible. Various physical indicators of human strength reach their peak, such as heartbeat and blood pressure regulation. The peak of the human body's oxygen intake is also in the evening. In addition, the evening is the time when the body's hormones, enzymes and other adjustments are in their best state, and people's various senses such as vision, touch, and smell are at their peak. Therefore, exercise is better for health at this time. Therefore, exercise time can be arranged from 3:00 to 6:00 p.m. in winter, and from 4:00 p.m. to 7:00 p.m. in summer.