How to lose weight for office workers: 9 good habits must be developed

A recent survey report by the Families and Work Institute, a family and work research organization, showed that 62% of office workers are overweight, and many are obese. Nearly half of them had not participated in any fitness exercise in the month before the interview.

How many goddesses sit on office chairs and have "pumpkin buttocks", and how many male gods pile up "swimming belly" in front of their desks. In addition to the fat on their bodies, more and more people are also troubled by the pain in their shoulders, necks, arms and elbows. How do office workers lose weight? Therefore, we have collected nine tips for everyone so that you can maintain a healthy body and mind even when you are often sitting still.

1. What to eat for breakfast

Start your day with a carbohydrate-rich muffin or bagel-a term you've probably heard many times and probably done the same. Did you know that a well-calorie breakfast can help you maintain your weight? Research in The Journal of Obesity shows that a high-protein breakfast keeps the body's metabolism strong throughout the day, while eating a high-carbohydrate breakfast makes people gain weight.

That doesn't mean you can indulge yourself in bacon and omelettes as you please. An article published in the Journal of American College of Nutrition found that people who only eat eggs every morning lose 65% more weight and shrink their waistlines by 83% more than those who eat bagels. In fact, three proteins plus a whole egg can ensure the protein your body needs and prevent you from eating too much cholesterol.

Second, we must move

We often tell ourselves that we must go to the gym today, and end up spending our time working overtime in the office, or sitting on the comfortable sofa at home, or even eating snacks while watching TV. A 2009 article published in Psychology and Health said studies have shown that people who face stress at work or life are less likely to participate in sports.

Then, you should consider scheduling your workout in the early morning. Participating in a series of exercise classes or making an appointment for a personal trainer is a good strategy. Do you want to get up early because you are worried about the money?

3. Eat snacks in a planned manner

"If you are always hungry, not only will you keep craving high-calorie and high-fat foods, your body will also absorb more energy once you eat them," said Stephen Gullo, a nutrition expert from New York. You should prepare snacks that are high in dietary fiber and low in protein to satisfy your desire to chew. Each contains about 100 calories. Set up "appointment reminders" in your calendar and enjoy them once at intervals of three or four hours.

Chrissy Wellington, a nutritionist in Canyon Ranch, Massachusetts, recommends almonds, or almonds, which we commonly call American almonds, half nutritional bars, apples, pears, carrots, cucumbers, etc. She specifically reminds that fruits and vegetables should be eaten with the skin to increase gastrointestinal peristalsis and feeling full.

4. Reduce the time spent sitting

A 2010 research report in the American Journal of Epidemiology pointed out that the amount of time spent sitting is directly proportional to obesity rates and mortality rates. The last five minutes of each hour should stand up and exercise, said Kristin McGee, a well-known New York yoga and Pilates instructor. It's best to set reminders on your computer to avoid forgetting.

Also, choose the farthest way to the bathroom and often take the stairs rather than the elevator. When you need to communicate with a colleague, you should walk to his or her seat and have a face-to-face conversation rather than making phone calls or sending emails. If you need to make frequent phone calls at work, you can have a headset to wear on your head so that even if you can't move around, you can at least stand up and burn an extra 60 or more calories per hour.

5. Concentrate on eating

Sitting at your desk while working is a very dangerous habit that makes you eat more and more. A 2009 research paper in the Journal of Clinical Endocrinology & Metabolism stated that eating too fast will lead to excessive intake because the brain's attention is so distracted that it cannot respond to the information that "you are full" in a timely manner.

Try to stay away from the office during lunch time."Enjoy your lunch for half an hour. The slower you eat, the more delicious you will appreciate the food and feel psychologically satisfied," Gullo said.

6. Frequent activities during work breaks

Have to sit down again? A study from the Mayo Clinic found that people who stood up frequently burned 350 more calories per day than people who maintained a fixed position.

If you don't want to attract attention often, there are a few other tricks you can try while sitting: move your feet like tapping with your feet; tilt your feet open and your upper body relaxed and leaning forward; turn the chair left and right to stretch your waist muscles. There are also many pictures on Mayo Clinic's website that teach you how to secretly stretch in the cubicle.

7. Eat dinner at dinner time

Whenever you work overtime and return home late, you must refuse to make a big fuss about cooking. Takeout and instant noodles from fast food restaurants will inevitably become the first choice. You also know that these foods are unhealthy.

Jennifer Warner, founder of Hampton Medical Weight Loss Center, recommends storing low-sodium frozen foods such as vegetable pies, brown rice and vegetarian meals in the refrigerator. If you like protein foods, salmon and lean chicken breasts are faster cooked and easier to handle.

8. Relax after work

There is no big pressure within eight hours of working, but please don't bring the pressure home. Research from the University of Cincinnati has found a modern disease called the "office sweet syndrome" because sugar can lower levels of the "stress hormone" in the body. Similarly, a report from the University of Pennsylvania stated that people who feel stressed often need to eat two meals to relieve their unhappiness.

Find the right time to turn off your mobile phone, get a SPA to repair your overdrawn body and haggard face, or take a yoga class. Even a simple walk outdoors can bring you back to life with blood.

9. Go to bed early

How can I have good sleep quality while lying in bed but thinking about the report I will submit soon? A survey by the American Psychological Association showed that 47% of office workers suffer from insomnia due to high work pressure.

Experts also point out that adults who sleep less than 4 hours a day age 2.5 to 3 times faster than normal people and lead to metabolic disorders. Only by ensuring 7 to 9 hours of sleep every day can you remain energetic at work, improve work efficiency, and reduce the chance of making mistakes.