How can office workers prevent weight gain by working overtime all night?

Nowadays, many young people need to work overtime, even overnight. This is likely to cause weight gain in the body. If you want to stay up late and work overtime without gaining weight, you can make changes to your diet.

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Short term overtime is suitable for light food

For those who don't have to work all night, it means rushing to work after work and having dinner around the company. At this time, the diet should be treated as equally as dinner at home. It is better to eat easily digestible foods, such as moderate noodles, lean meat, porridge, etc. Remember that "moderation" is important; You can also eat some bread, milk (or soybean milk) properly, because milk has a certain protective effect on the gastric mucosa, which is very helpful for the physical tension that may be caused by working overtime later. As for vegetables and fruits, it is recommended to focus on high fiber and low sugar categories, which can accelerate peristalsis in the stomach, facilitate digestion and absorption, and provide more nourishment for your brain and body.

Staying up all night and having a late night snack is very healthy.

If the eating time is already more than 4 to 6 hours after dinner, it is basically in an empty stomach state and requires comprehensive nutrition. However, unlike dinner, it is not recommended to have a large amount of fruits or simply use fruits and vegetables to satisfy hunger, because raw food can make the stomach cool. The stomach needs warmth when resting at night, and being too cold can only cause frequent dreams and discomfort. In comprehensive nutrition, staple foods should account for 10-20%, depending on your dietary habits. Whether you eat more or less staple foods in your daily life, they will become the most important energy source during late night snacks, providing rest for the brain. Then cooked vegetables and lean meat make up the majority in order to create a sense of fullness, but without consuming too much starch to prevent accumulation and weight gain.

Balanced Nutrient Intake

Finally, we also need to strengthen our nutrient intake to compensate for the harm of staying up late. In our biological clock, the best time for people to rest is from 11 pm to 3 am at night. During this process, various organs in the body begin to repair and replenish themselves in order to delay aging and maintain normal metabolic function. But this repair can only be done during sleep and will not be initiated if awake. Therefore, when you stay up all night, you need to find a way to make up for this loss. In addition to providing sleep, appropriate nutritional supplements can help maintain balance in the body, metabolize accelerated oxidative reactions caused by staying up late, and minimize physical losses.

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