12 simple ways to lose weight in the office

Be sure to eat breakfast

During the long night after fasting, your body needs fuel to maintain metabolism. Skipping breakfast will slow down your body's ability to burn fat because the body automatically saves "energy", so make sure you eat breakfast within an hour of getting up. If you feel that work hours are too rushed, you can prepare breakfast the next day the night before.

Don't go on a diet

You may think that dieting will bring you a slim waist line, but the opposite is true. Skipping breakfast makes your body think it's running low on energy and stores fat instead of burning it. Girls who don't want to eat too much can try to eat less and more meals to avoid hunger, but also to keep their blood sugar levels stable and ensure normal metabolism.

Learn to relieve stress

Too much stress slows down your metabolism, and the stress hormone cortisol is the main culprit: When levels of the stress hormone cortisol are too high, it suppresses the body's ability to burn fat. Try taking a few minutes per hour for deep breathing, or doing yoga two to three times a week to ensure your metabolism is running normally.

Do a mini workout

Too busy at work to exercise? One study showed that spending about 25 minutes a day doing short periods of vigorous exercise can still burn about 200 calories. So, even if you don't have time to exercise adequately, it's good for your body to exercise for a short period of time after work and sweat a little.

eat more coarse grains

Coarse grains such as brown rice, barley, quinoa, oats, and millet have the same calories as other foods, but they will make you feel full more quickly, reducing food intake. High-fiber foods are often more difficult to chew, and the body can burn up to 10% of the calories when chewing hard.

Maintain diversity in food types

Chili peppers can increase your body's core temperature, thereby improving your metabolism. Don't worry about the high calories in hot sauce. Adding a little occasionally will also help the body after long-term weight loss.

Sprinkle cinnamon on food

Cinnamon can boost your metabolism as well as pepper. Try sprinkling some cinnamon on whole-wheat toast, oatmeal or soup in your daily diet.

Eat warm food

The warm food diet method is a weight loss method developed from the perspective of traditional Chinese medicine. Traditional Chinese medicine believes that if you can mix warm ingredients such as peppers, shredded ginger, and leeks during weight loss, it can increase the body's thermogenic effect and allow the post-meal calorie metabolism to be strong., accelerating the consumption of calories, and is quite helpful for weight loss.

There are indeed experimental data showing that spicy stimulation can slightly increase the body temperature by about 1℃, and for every 1℃ increase in body temperature, the basal metabolic rate will increase by 30%. Therefore, eating spicy food can indeed consume more calories than usual.

However, losing weight is a continuous process. It is difficult for ordinary people to lose weight by eating spicy food all day long to maintain a high body temperature. Therefore, warm ingredients can be added to their weekend diet to promote post-meal calorie metabolism.

Enjoy dark chocolate

Dark chocolate is a healthy dessert. One reason is that it improves your metabolism, thanks to its two ingredients: caffeine and the antioxidant catechins. As long as you make sure you exercise every day, consuming such sugars and calories every day will not only not gain weight, but will also help burn fat.

Be sure to stand for half an hour after a meal

Standing for half an hour after a meal to lose weight mainly uses standing after a meal to transfer the absorbed part of the food to achieve the purpose of losing weight in the lower abdomen and stomach. Standing after a meal, the abdomen and stomach are in a standing state. The absorbed matter will not stay in the abdomen and stomach. Too much fat will not form in these two parts. It also promotes consumption and no fat will be formed. In this way, the goal of losing weight is achieved. If you feel bored while standing, you can listen to music, watch TV or something, but just remember not to sit down.

Conduct strength training during your spare time from work

Building muscles can burn body fat well, so stick to your strength training. 120 minutes of strength training a week can be a good way to build muscle strength and burn fat.

Do more cardio exercise

Aerobic exercise can keep your metabolism running normally. In one study, researchers found that after 45 minutes of intense exercise, the metabolic rate was faster than without exercise.

Study author David Nieman, a professor at Appalachian State University, said maintaining 45 minutes of cardio exercise a week, combined with a balanced diet, can help you lose a pound of fat a week.