How to effectively lose weight compared to white-collar workers

White collar workers are not very satisfied with their body shape. We all know that they sit at their desks all day long and have no time to exercise, which can lead to weight gain. They are a group of people who are prone to gaining weight by staying in the office all day long and do not have enough time to lose weight. So what should they do? Let's follow the editor to see the most suitable secret recipe for white-collar workers to lose weight.

I. Choose the right food wisely, the first step of healthy weight loss

First, make a small countermeasure against hunger, prepare some emergency food, appropriate dairy products, fruits, a small amount of nuts (such as pistachios, almonds, walnuts, hazelnuts, packed in small bags, about 10-15 pieces in one bag), prepare non boiled oatmeal (not the three in one kind), or milled grains from supermarkets, and soybean milk, etc., and enjoy them in the morning and afternoon meals, and when working overtime in the evening. Don't wait to eat when you feel hungry, such as 10:00 a.m., 3:30 p.m., and working overtime in the evening Around 10 o'clock.

This will not only relieve you of hunger, but also effectively suppress your appetite for the next meal, allowing you to enjoy a meal peacefully instead of quickly eating a lot of things like fighting or grabbing food. At the same time, have the patience to order some relatively healthy dishes. It should be noted that you must eat slowly to make yourself feel less hungry. Do not overeat. As long as you go home, add more fresh and low oil vegetables.

2. Easily quit snacking and lose weight

Gradually break the habit of eating snacks while working overtime. Start by choosing relatively troublesome foods that won't be eaten immediately, such as oranges, pomegranates, and nuts with shells. Also, prepare a large glass of water next to you and always keep it in a water filled state. Prepare a washed and peeled apple at all times. In this way, she, who was still searching for food at first, gradually gave up due to the trouble of food and wasted a lot of time, so she chose apples that could be bitten at any time and plain water that she could drink as soon as she picked them up. Slowly, you will find that you haven't eaten snacks for a long time, and the snacks that have troubled you for so long have unconsciously quit. After waking up in the morning, I found that my belly wasn't so swollen and started to feel like it was getting smaller bit by bit.

Going to bed at 11 o'clock will make you thinner and more beautiful as you sleep.

Be sure to go to bed before 11 o'clock. If there is too much work, then wake up early in the morning to complete it. Because staying up late and not getting enough sleep often not only affects our skin and health, but also increases our appetite and weight. If we can sleep deeply before 11 o'clock, the brain will release a lot of growth hormone, which will instruct your body to break down fat and release energy. But if you absorb excess calories and lack deep sleep, then you lack enough growth hormone to break down these fats. So, your body will take this shortcut and pile up excess fat on your hips, thighs, and abdomen. So friends who can avoid staying up late must go to bed early, which can be said to be your best weight loss medication and the most magical skincare product.

4. Make a healthy breakfast by yourself, making you healthier and thinner as you eat.

Many people are not used to making their own menus or have no habit of eating breakfast, which is the most harmful to health and the most direct factor for modern people's stomach diseases and stones.

Breakfast:

Preparing breakfast early is not difficult or troublesome. For example, heating a slice of bread in the microwave only takes one minute, adding a slice of cheese or spreading a little blueberry jam, taking milk out of the fridge and heating it in the microwave for one minute, it can be eaten within three minutes. This only takes 5 minutes in total.

Or pour some hot water, boil for 1 minute, then add the noodles, throw in a few freshly picked and washed vegetables from the day before, or a chopped tomato, add an egg, and enjoy for five or six minutes.

This breakfast is not only nutritious, but also greatly reduces calories. So, don't say you don't have time anymore. Breakfast is actually very simple and fast, it depends on whether we want to do it or live a healthier life.

Noon:

Choose some low oil vegetarian dishes and add a little meat. Discard sweet drinks and switch to plain water or self brewed tea drinks.

Dinner:

Choose coarse grain Congee, a salad vegetable, a small amount of fish or shrimp.

Fifth, exercise regularly to double your weight loss

Before, you may have always felt weak all over and didn't want to move. This is because insufficient sleep, irregular diet, and lack of nutrients make you feel more lazy. But as you gradually adjust your diet and change your schedule, you will feel better and more energetic, and your work efficiency will also improve.

You can do yoga every week, go hiking whenever you have time, and often engage in activities at home. Eating regularly every day, even if you lose weight, you will still see yourself gaining health.

Sixth, choose low salt fast food and say goodbye to obesity.

The dietary habits of Chinese people lead to excessive intake of salt. Excessive sodium in the body can cause excess water to not be excreted, resulting in "edema" and obesity. The World Health Organization recommends that the daily intake of salt per person should be controlled within 6 grams. We should not only eat light food, but also eat less soy sauce, pickled foods, sausages and other foods.

5 points to know when losing weight

1. Never let yourself get too hungry

When your judgment is overwhelmed, you often make the wrong decision. Hunger is a primitive impulse that we find difficult to suppress. When you are starving, unless you can find healthy food, you can resist the temptation of delicious food. The usual result is that you will indulge in a hearty meal without any hesitation, and afterwards, you will regret it deeply. Planning meals and snacks has unexpected and magical effects on suppressing strong hunger, and of course, it is also beneficial for achieving your beautiful goal of eating healthy food. Carrying some healthy snacks with you, such as an ounce of pistachios, a boiled egg with skin, a few whole wheat cookies, a cup of Greek yogurt, or 1/4 cup of raisins, are all good choices. But you can't skip the main meal and only eat these, and don't be too stingy with the portion size of snacks.

2. Don't just care about how many calories you have, pay attention to balanced nutrition

Don't just care about how many calories you have (such as a pack of 100 calories), make sure your diet contains carbohydrates, proteins, and fats. By supplementing your body with the necessary nutrients, such as easily digestible or longer lasting ingredients, you can give your body a longer sense of fullness and provide more energy, resulting in better weight loss results.

3. Eat one less bite

Persist in eating one less bite per meal, which can reduce 75 calories a day and lose about 8 pounds of weight in a year!

4. Objectively control daily calorie intake

Whether you are maintaining weight or losing weight, everyone has a calorie budget. And I have found that people often overlook this simple fact. Your calorie budget can help you develop a healthy eating habit, thereby preventing you from repeatedly failing to control your weight. The 2010 Dietary Guidelines for Americans recommend that people's daily calorie intake should be determined based on their gender, age, and physical fitness. After understanding your calorie budget, you can plan how many fruits, vegetables, whole grains, low-fat dairy products, and other protein rich foods you need to consume each day.

5. Use the principles of red, orange, and green

to ensure that at least one food in each meal is one of the three colors mentioned above. Focusing on these types of food can ensure that there is always a certain amount of agricultural products in your plate and squeeze out the space for high calorie foods.

Conclusion:

White collar workers must pay more attention to weight loss and go to bed before 11pm at night. If you don't go to bed after 11 o'clock, obesity is also prone to occur, and it is not conducive to your health. In addition, when you lack sleep, you not only want to eat, but also crave less healthy foods, especially chocolate, pasta, and candy, because they are converted into energy faster.