Efficient weight loss methods for office workers' diet

Sitting in the office for a long time can easily lead to fatigue and obesity for office workers. So, how can office workers lose weight? The editor recommends 6 small actions to help relieve fatigue and effectively lose excess fat, killing two birds with one stone. It only takes a short 10 minutes a day, learn it now!

1. Frequent Leg Lifting

Lie down, raise your legs at a right angle, bend your knees slightly, and then relax your muscles. Quickly do 100-180 times (increasing daily).

2. Cycling Exercise

Lie down and do cycling exercises. The kicking speed should be fast, starting with 40 times and gradually increasing to 150 times each time.

Step 3: Move your feet

Lie on your back, bend your elbows, palm down, bend your right leg, move it to the left, flip your thighs vigorously, touch your knees to the ground, and then switch legs. Perform 10-20 repetitions on each leg, increasing daily.

4. Slow body rotation

Sit upright on the ground, with hands and feet apart, and extend both hands to the left and right repeatedly, rotating 10-15 times each. Lie on your back, completely relax your muscles, repeat the whole set 3-5 times, increasing day by day.

Fifth, "walking" on the buttocks

Extend your legs, support your feet with both hands, and lift your head to walk on the same side, alternating forward movements of 5-10 meters. Twice a day, gradually increasing the distance.

Sixth, Bend Side

Place one foot on the chair and bend to the opposite side, touching your head and feet, 10-15 times. Then switch feet and increase the number of times daily.

Dietary Misconceptions of Office Workers Should Be Cautious

For many people, diet is the direct cause of body shape loss. Below, the editor will introduce the dietary crisis that office workers face when dining out, helping them effectively avoid misconceptions and achieve the goal of weight loss and healthy weight loss.

The 4 common risks of gaining weight among foodies

Crisis 1: Solve breakfast hastily

1: Don't eat at all because you're in a rush to work.

2 High calorie combinations lacking fiber: sandwiches, burgers+beverages (such as black tea, milk tea, coffee); Rice and vegetable roll, Egg cakes+soybean milk.

Crisis 2 Lunch Out

1 Heavy flavored food from snack shops and roadside stalls.

Eat all the bento boxes and fast food restaurant set meals.

Foods with imbalanced nutrition such as sandwiches or french fries.

Keep sugary drinks or coffee in your hands after meals.

Crisis 3 Dinner Feast

1 Hot stir fry shop, night market snacks unknowingly ate a pile of oil.

A overeating style in restaurants where you can eat until you're full and never give up.

3 loves to eat processed foods and high calorie pot bottoms in hotpot.

4 habits of eating late or having supper before bedtime.

It is not right to only focus on a certain meal and completely concentrate the portion at a certain time, as this can easily lead to compensatory psychology and overeating. Outsiders should evenly distribute their food portions and choose the right foods (types, cooking methods). If possible, it is recommended to consume the seven essential ingredients for the day before 3 pm in the afternoon.

Crisis 4: Insufficient Drinking Water

A common mistake when losing weight is to switch to low calorie or zero calorie drinks! Although some beverages emphasize this, the accumulated sugar content in them is also considerable, which will make you become good friends with excess fat early on!

And plain water has no calories, no matter how much you drink, it will not turn into fat. One should drink 30-35cc of water per kilogram of body weight per day, for example: 50kg × 30-35kg/cc=1500-1750c, and 2/3 should be consumed during the day because there is a lot of activity during this period, and water is easily metabolized and utilized, which is not easy to accumulate in the body and cause edema. Drinking a cup of tea 30 minutes after a meal can help with metabolism and accelerate the metabolic rate.

Nutritional Reminder:We all say that 70% of the human body is made up of water, but in reality, when measuring its composition, only people with normal body position, weight, and body fat will have a water content close to 70%. The fatter the person, the less water they will have. The first step to losing weight is to drink plenty of water!

Dining Tips for Outsiders

1. Take the initiative to order

When dining out with others, there is no need to be reserved or reluctant. Instead, you should actively apply for ordering, so that you can take care of your companions' tastes while ordering light and healthy dishes. If you ask others to order, the food that comes to the table afterwards may be greasy and greasy that you avoid. Even worse, when these greasy and greasy foods appear in front of you, you may not be able to resist their delicious temptation!

2. Tell everyone that before eating, it is important to inform your partner in advance that you are losing weight and have a small appetite. When ordering, order less to avoid extravagance and waste. Of course, this method can also serve as a psychological warning to oneself. Since the people around you know that you are losing weight, I believe you are too embarrassed to eat and drink at them again.

Adhere to five dietary principles

Principle 1: less oil, less salt, and less sugar

If you are worried about food being too oily or too salty, you can use the clear soup on the table to blanch greasy or heavy tasting food first. This principle is well-known to many people. Some people may use boiling water to "water" every food, but it is unnecessary because this makes many foods difficult to drink. Will anyone want to eat food that is difficult to swallow? can't! So, any methods that cannot last are not recommended.

Do you eat stir fried food or make table dishes? The dishes stir fried in a big pot of oil are crispy and fragrant, and have a good taste, but do you know? How much oil is contained in that? You may say, it's very simple, eat meat without skin, don't eat fat, whether it's fried or pan fried, the oil will be removed! If you really think so, I can tell you with certainty that you are completely wrong! The oil in ingredients cannot be easily removed. What can be easily removed is not a problem at all, what is really scary is the "hidden oils" in the food itself or processed products.

There is no way to pick out that kind of oil, such as pig feet. If you can see fat oil, you will be alert, and if you can see oil droplets in sausages, you will also be alert. However, hot dogs, cookies, processed products, etc. that cannot see oil droplets are easy for us to take lightly, and the added oil is even more terrifying. Because we cannot visually see the fat in hot dogs, we are not aware that hot dogs are even more oily than sausages, which is called hidden fat.

Principle 2: Change the order of diet and prioritize eating with low calorie density

If there are frequent opportunities to eat out or have meals together on Saturdays and Sundays, hotpot is actually a good choice, as long as you remember not to use satay sauce. Leaving aside the drawbacks of using satay sauce, if you have been to top tier hotpot restaurants, you will surely find that in order to allow customers to taste the original flavor of the ingredients, they do not provide satay sauce. However, is it really impossible to use dipping sauce when eating hotpot?

Of course not. Suggest using mashed radish, garlic, chili and scallions, and Japanese soy sauce instead of satay sauce, as these are all great dipping elements. Grab a handful of scallions used to make sauce in the hotpot restaurant and put them into the soup (about half a bowl). Put them directly into the hotpot soup to cook the ingredients. This not only makes the soup very fragrant, but also removes the fishy smell of the ingredients, killing two birds with one stone.

Principle 3: Consuming High Fiber

It is recommended that everyone replace delicate rice and bread with whole grain roots and stems. As long as you follow the "4321 Golden Plate Diet Principle", your daily intake of natural fiber must be sufficient. Many people love to eat bread, probably for the sake of convenience, hoping that they can replace it with unprocessed whole grain root and stem foods such as corn, sweet potatoes, pumpkins, etc. Try to eat less baked goods. As for vegetables, in addition to the general principle of consuming dark colored vegetables as much as possible, it is also important to remember not to thicken or drizzle all vegetables with sauce.

You may still remember that in ancient times, there were hardly any wedding banquets where vegetables were not thickened. This practice only increased the burden on the body and had no benefits for health or weight management.

Principle 4: Do not touch the sauce.

In my impression, even if you order something at a roadside snack stall, even vegetables will be soaked with the sauce. Why? Because the bosses want the blanched vegetables to have a brighter and more attractive color, which can stimulate people's appetite, but in fact, the main reason for pouring that layer of thickening is to allow the oil to adhere to the vegetables.

When we eat the vegetables soaked in cornstarch in big gulps, we also consume unhealthy fats and delicate, non nutritious starch, because cornstarch and other cornstarch powders are finely processed grains. Since we talked about gourds, we couldn't help but mention this special cooking method. Many people love to eat noodle soup, meat soup, etc., but did you know? The soup not only uses a large amount of thickening, but also adds a lot of seasonings and oils, which not only has a strong taste, but also has a high calorie content.

For those who want to lose weight, water chestnut powder itself is a finely processed grain root and rhizome, which is even more prone to blood sugar fluctuations than white rice and white flour, and lacks rich nutrients. The instability of blood sugar leads to the accumulation and metabolism of fat, which is a negative benefit for all people with chronic diseases. The main thing is that when we finish drinking the soup, all the cooking oils added are also consumed at the same time.

Therefore, for friends who often eat out, it is recommended to eat clear soup food, such as Rice noodles soup instead of Rice noodles soup. Braised rice, stewed noodles, Fried Rice, and fried noodles should be rejected, and so on. What's bad about eating the food you want and not consuming excess heat?

Principle 5: Homemade Braised Flavors

Can weight loss only be achieved by boiling water or blanching? Of course not! Here I want to share with you a super simple yet super delicious cooking method. When you go home after a busy day and don't need to work hard on cooking, as long as you have a pot of braised sauce, you can ensure delicious and nutritious dishes are served within ten minutes. How do you make it?

I don't know how to make braised sauce. When buying braised dishes, just ask the boss to give me more. Otherwise, you can also go to the supermarket to buy ready-made braised buns and add some water and soy sauce to make a pot of delicious braised sauce. Of course, it's good to do it yourself, but if you really can't do it yourself, having a braised food stall is also a flexible solution. Next, you may ask what can be done with braised sauce? How should I use it? When a person is hungry, even those who love to eat meat will eat a little before seeing the vegetables in front of them to fill their stomach. Therefore, as long as cold dishes or high-fat foods are not served first, it can also prevent the body from consuming too much oil.

Conclusion:

Office workers are a large group of obese people who sit for long periods of time and have unhealthy diets, becoming containers for storing fat. So when you eat a weight loss diet and have free time to move around, you won't be afraid of gaining weight.