How do office workers exercise and eat? Girls

Working women can achieve healthy weight loss by adjusting their diet structure and arranging exercise reasonably. The main methods include controlling calorie intake, choosing high-quality protein, increasing dietary fiber, combining aerobic and strength training, and utilizing fragmented time for activities.

1. Control calorie intake

It is recommended to reduce daily calorie intake by about 300-500 calories, avoid high sugar and high-fat snacks, and replace full fat products with low-fat dairy products. For lunch, you can choose mixed grain rice with steamed fish and blanched vegetables. When eating out, priority should be given to low oil cooking methods such as steaming and blanching. Be careful to avoid excessive dieting that can cause hypoglycemia and affect work efficiency.

2. Choose high-quality protein

Foods such as chicken breast, shrimp, tofu, etc. are rich in high-quality protein and have low fat content, which can prolong satiety. For breakfast, boiled eggs can be served with sugar free soybean milk. For dinner, it is recommended to choose marinated beef or fried salmon. The recommended protein intake is 1.2-1.5 grams per kilogram of body weight, with 3-4 separate intake sessions for better results. 3. Increase dietary fiber. Foods such as broccoli, oats, chia seeds, etc. are rich in dietary fiber and can promote intestinal peristalsis. It is recommended to take 25-30 grams of fiber per day. The staple food can be replaced by oatmeal Congee or brown rice, and apples, pears and other fruits with skin can be added to the meal. Pay attention to gradually increasing the amount of fiber to avoid gastrointestinal discomfort.

4. Aerobic Combined Strength

Engage in aerobic exercises such as brisk walking or swimming for 30 minutes three times a week, combined with resistance training such as dumbbells and elastic bands twice a week. The office can use lunch break to do wall squatting or heel lifting exercises, and commuting can be done by getting off two stops in advance and walking. Strength training can help maintain muscle mass and increase basal metabolic rate.

5. Fragmented time activity

Get up and move for 3-5 minutes every hour, doing neck wraps, tiptoe stretches, and other movements. When answering the phone, you can walk around, and file sorting has been changed to standing operation. Use mobile software to record daily steps, with a target set at 8000-10000 steps. The accumulated heat consumption from these small-scale activities is quite considerable.

It is recommended to prepare a portable food box to carry homemade healthy meals and avoid the problem of high oil and salt in takeout. Supplement carbohydrates and protein in moderation before and after exercise, such as pairing bananas with yogurt. Maintaining a regular daily routine can help regulate leptin levels, and avoid eating 3 hours before bedtime. Colleagues can be sought to form a fitness group to supervise each other and integrate exercise into social activities. Recording diet and exercise data can help adjust plans in a timely manner, but there is no need to overly focus on short-term weight fluctuations.