How to avoid "overwork and fatter"?
The more tired you become, the fatter you become
1. Lack of sleep leads to an increase in hunger hormones
I often work overtime and stay up all night at night. Are you used to sleeping less or simply stay up all night? Lack of sleep is a major enemy to health! Whether you should sleep at night will cause an increase in hunger hormones in the blood, which often makes people eat too much on impulse, leading to obesity. Lack of sleep will not only lower your work efficiency, but also slow down the body's metabolic process, causing the body to consume low energy and make it extremely easy to gain weight.
2. Stress hormones will also make you fat
When you are faced with heavy work, psychological stress will affect the increase in the secretion of the stress hormone cortisol. People can easily get fat, and body fat can easily accumulate in the abdomen. Seeing your belly getting bigger day by day, you have nothing to do.
Although stress will make you better cope with the challenges of work, in the long run, your anti-stress hormone secretion will be tired, the salt in your body will be lost and your blood sugar will be reduced, and it will be easier to feel older, and your calorie intake will be far beyond your daily needs, and it will be difficult not to get fat!
3. Modern people's eating habits exacerbate obesity
Most modern people have unhealthy diets, insufficient or even no exercise, sit and work for long periods of time every day, including children, teenagers, and adults who use computers for long periods of time. Obesity or overweight cannot be avoided.
Especially for people who have irregular meals, once they start eating a meal, they will easily overeat and eat too many calories, or they will eat high-sugar and high-calorie snacks to relieve stress and endanger your health.
How to avoid "overwork and fat"?
Choose a diet that is low-sugar, low-fat, high-fiber, and high-quality protein
Try to eat a healthy diet every day, choose low-sugar and low-fat foods, such as milk in the morning, put down the whole milk you pick up and choose healthier skimmed milk for yourself. In addition, you should also increase your intake of high-fiber and high-protein foods, whole-grain bread, and staple foods of grains, so that your lunch will stay away from fast food, fill your appetite with nutritious food, and help you reduce calories while wrapping your belly. Inject, so as to slowly lose weight.
You may also wish to bring the fruit to the company as a snack or afternoon tea. Choose something that is easy to carry and eat, and you don't need to peel and cut sava fruits, lotus mist, oranges, etc. Supplementing more vitamins is enough to maintain the stability of your nervous system, promote various metabolic effects in the body, and regulate endocrine. Therefore, when you feel that work pressure is too great, you can eat some fruits in time to supplement vitamin B and vitamin C.
Eat regular meals and eat more fresh food
There is a price to pay for skipping a meal and being too hungry. Low blood sugar not only makes you dizzy, but also makes you lose your ability to judge. Therefore, it is especially easy to eat and drink at the next meal and surrender to high calories, frying and sweets. The metabolism in your body will also become your accomplices in causing obesity. If you don't eat for a long time, your body will mistakenly think that you are in a state of famine. After the metabolism "sleeps" on its own, the calories will be consumed less and less, and you will gain weight in the long run.
No matter how busy you are at work, you must find a way to eat. Put ready-to-eat and healthy food such as oatmeal, grain flour, and milk powder in the office for emergencies. But don't eat and work while working. Since you can focus on your work, you should also focus on your diet!
If you chew food attentively for 20 minutes, your brain will feel full. If you only spend 5 minutes gulping it, you will want to eat again in a short while and eat more instead. If you stare at the computer screen or documents while eating, it will only make you eat a pile of food without realizing it, and the circle of fat on your stomach will accumulate.
Get enough sleep and go to bed to relax completely
When you don't get enough sleep, you have a big appetite and you especially want to eat high-calorie, high-fat, and high-sugar foods such as biscuits, cakes, breads, and potato chips, but you are not interested in healthy foods such as vegetables and fruits. This is a problem with the hormone regulation in your body! Sleep less, the secretion of leptin, which controls appetite, decreases, but the ghrelin increases a lot. Under the interaction of the two, you feel so hungry that you can eat anything and want to eat anything. You desperately swallow excessive food and calories. If you too much, you will gradually gain weight.
Limit yourself to not eating for three hours before going to bed. Limit what you eat before going to bed to give your stomach enough time to complete digestion and avoid affecting your sleep.
Take a bath before going to bed
Taking a bath before going to bed can warm your entire body and relax your body. Special equipment is people who are sedentary, work long hours, and often use computers. Their shoulders and necks are always stiff and sore after work. Rinsing shoulders and neck with a water column during the shower can promote blood circulation. Soak for 20 minutes and use a pleasantly fragrant dry orange peel or essential oil to relieve stress and promote sleep.
Also remember not to bring work problems or annoying things to bed. Change your bad habit of going to bed late rather than getting up early. When you are sleepy, set the alarm clock and go to sleep. After you get up refreshed, your work will be smoother and your body will be healthier.
Develop the habit of drinking tea
If you are busy at work and occasionally have a cup of coffee to cheer up, you might as well develop the habit of drinking tea. When you are tired, the body secretes a hormone that makes people feel depressed, depressed, and listless. Don't use coffee to refresh yourself at this time, you might as well make tea instead.
Because coffee is so irritating, excessive intake can easily age the skin. Drinking too much tea can help the body expel hormones, stabilize emotions and recharge your energy. If you want to drink tea often, you may wish to try lotus leaf tea, herbal tea, rose tea and other herbal teas that will refine women's body and mind. They can also help you relax the intestines and relax the bowel, clear the accumulated toxins in your body, and eliminate overwork. worry about fat.
Doing housework can help you lose weight
When you are free, don't let yourself just lie down and watch TV or sleep straight into darkness! You might as well do housework and go shopping. Doing housework can distract you from worrying about work. Moreover, activities such as mopping and washing dishes can also increase your amount of exercise, accelerate blood circulation, allow you to move more and more, and quietly drive away overwork and fat.
After work or on rest days, meeting your best sisters to go shopping will not only change the bad habit of sleeping in bed on Saturdays, but also walking for a long time can speed up your body's metabolism. While enjoying the fun of shopping, you can also gain the pleasure of burning fat, why not?
Bring a pedometer and take 10,000 steps a day
If sedentary office workers want to control their weight, in addition to diet, they must also exercise less, otherwise it will be very difficult to successfully lose weight without rebound! You might as well help yourself bring a pedometer every day, walk more and climb more stairs, so that you can walk 10,000 steps a day.
Sitting for a long time during the day and walking or running with a pedometer at night. The amount of exercise for 10,000 steps is actually not a lot, but it can get you moving, wake up your body, and restore metabolism.
10 minutes a day, massage for pressure relief
Spend 10 minutes every day massaging yourself to relax your pressure, strengthen your stomach and promote metabolism. Try Neiguan points on your arms, Taichong points on your instep, Fenglong points on your calves, etc. to relax your muscles and release your stress.
Massage the muscles that have been tense for a day can avoid muscle buildup, make your body lines more gentle, and avoid the worries of muscular women. In addition, facial massage before going to bed can also promote facial blood circulation and help to thin face.
Yoga or running, there is always a sport for you
Running can relieve stress, increase the supply of oxygen and nutrients, enhance physical fitness, and burn calories, allowing you to lose weight and avoid overwork.
Yoga practice can keep your mood calm and stable, relieve irritability when stressed, exercise the softness of your body, burn fat, and keep your figure slim.
Exercise gradually and gently to develop a habit. People who don't exercise often cannot experience the feeling of general comfort after exercise. Moreover, people who sit for a long time and do not exercise frequently have "qi deficiency" conditions and have weak cardiopulmonary function. If you take strong medicine from the beginning, for example, Go Running or cycling for an hour, you will become more tired and exhausted, and even can't breathe, and you will be too scared to exercise again. This is actually the wrong method. Therefore, it is recommended that people who have no exercise habits should just walk for 10 minutes every day at the beginning. After walking for a week, they will not feel uncomfortable, add another 10 minutes next week, and then gradually increase the amount of exercise.
It is worth noting that the amount of exercise should be controlled well. It is good to exercise until you sweat slightly, and sweating too much will hurt your breath. Traditional Chinese medicine believes that sweating harms qi. Although sweating can promote metabolism and eliminate waste from the body, it is good if it is moderate. Sweating profusely is harmful to vitality. Especially for most modern people whose physique is already weak, intense exercise and sweating a lot may not be good for the body. Most people can walk fast until they sweat slightly, and continue walking for another 30 minutes to avoid excessive exercise and causing another kind of "overwork".